As active students and employee, you might usually feel the weak ankles after the day run while finishing all your paper works or from running from one meeting to another. Definitely, our feet is no robot and the least we could agonize when it is becoming too tiring is feeling the weak sensation in our ankles.
While doing so much, your ankles could get so little attention as you might not mind it. But when it starts to feel weak, your walk could be affected. While our strong and flexible ankles allows us to walk, run, jump and even dance, it pays that they too need some attention especially when they are already weak.
According to Dr. Alexandra Page, an orthopedic surgeon, it is important that we recognize that sore ankles happen for many reasons and that when we suffered one, we should see a doctor and avoid strenuous activity until it healed.
Your ankles could really go weak even when you don’t have sprain, so when it happens—-these advices from Dr. David Geier, an orhtopdedic surgeon and sports medicine specialist, could help you out.
Peroneal stretching/strengthening
Page said that the peroneal tendons run along the outside of the ankle, and they’re crucial for strength and support. She recommends that for athletes, spending a minute to warm up these tendons would be good.
Gently roll your feet outward and walk around on the outside edges of your feet for 60 seconds. According to Page, this helps with flexibility and strength. “This also improves proprioception—awareness of where your ankle is and what it’s doing—which can help prevent ankle sprains,” she added.
Ankle circles
The benefit of this move is that it strengthens the muscles in and around your ankle, improving the joint’s stability. Do the following: Sit on a chair and extend your right leg, knee straight. Move your right foot clockwise 10 to 20 times, rest your leg for 5 seconds, and raise it again and move your foot counterclockwise the same number of reps. Alternate legs, doing 3 to 4 sets per side.
Dorsiflexion stretch
Dorsiflexion simply means bringing your toes closer to your shin. This stretch primarily helps protect the muscles and tendons in your ankle. Do the following: Sit on the floor with your right leg straight, the left bent in front of you, knee on the floor. The sole of your left foot should rest against the inside of your right leg. Place a towel or band around the ball of the right foot and gently pull your toes back toward you. You’ll feel the stretch in your thigh, calf, and Achilles tendon. Hold for 15 seconds. Repeat the stretch 4 times, then switch legs. Perform it in a mild-moderate stretches.
Write the alphabet
This strength exercises is for your ankles’ benefits. Sit in a chair and hold your right leg straight out in front. Using your big toe as the “pen,” write the alphabet in all capital letters first, then repeat the process with lowercase letters; switch feet and repeat.
Achilles stretches
Age-related changes in the Achilles tendon can raise the risk of rupturing this big tendon at the back of your ankle. By doing regular Achilles stretches, you can improve its flexibility. From a standing position, step back with one leg, keeping that back leg straight (grounding the heel), and pushing the hips forward while bending the knee of the front leg at about a 45-degree angle. Hold for 15 to 30 seconds and switch legs; repeat 2 to 4 sets on each leg.
We hope the following exercises and stretches could help you in improving your ankles. Thank you so much for dropping by. Have a nice day ahead.
Source: https://www.yahoo.com