We all know how bad would be whenever you face a failed jump. Today, let us see some special exercises for the ankle which will not only strengthen the joint but also restore it after a short stretch.
Signs of a Weak Ankle:
The sign that you have a weak ankle are continuous minor troubles. For example,
- Feet when walking in heels often gets folded.
- After the usual walk middle and ring finger of the feet gets hurt.
- Stretched ligament after a failed jump.
If you are injured in ankle or pulled ligaments then walking might become hard and hence put on the shoes with orthopaedic insoles or use special orthopaedic shoes.
Exercises to Strengthening Ankle:
To prevent possible injuries on weak ankle, perform simple exercises. These exercises allow you to restore the joints strength after a short stretch.
1. Walking Exercises:
Daily workout in school at physical education classes like walking on the fingers outside and inside of the foot. So practise this exercise while leaving to home from school or workplace daily. Avoid using of slippers as much as possible. If you are cold on bare feet then buy a thicker sport socks.
2 Resistance Bands:
As a continuation to these exercises, there is another better idea of using a Resistance Bands. Take resistance bands (or rubber bandage from the pharmacy) and tie them to the foot. By transferred weight in the heel ankle pain might rise so try to dissolve the foot to the side by stretching the rubber. So train on the outer surface of the foot. In order to enable an interior surface of the foot by crossing the ankle part in different angles.Similar to the previous exercise, usually body weight transfers into the heel so try to dissolve the foot with movements to the side.
3. Ankle Rotation:
Sit on a chair or sofa and stretch your legs then lift them off the floor. Hold the leg in the air with stability and turn the foot inward and outward directions. Perform about 15-20 rotations in each direction. If you feel burning sensation in the joints, then it means you’ve got sufficient load.
4. Bottle Massage:
If you have a sedentary job use the time at the table for better benefits of ankle flexibility. Roll the foot on bottle of water so that the movement was comfortable and tries to relax your feet.
5. Jumping rope:
If there are no injuries, then jump the rope. Jumping rope is the best exercise to strengthen the ankle.
6. Walking Barefoot:
In summer often go barefoot. This is the best exercises for the ankle
7. Massage Mats:
Using the massage mat on the surface with the artificial pebbles of hard plastic or massage elements of Altai birch, you can achieve amazing results like:
- Strengthen the ankle joint and prevent flat feet.
- Activates the function of internal organs.
- Improve lymph and blood circulation.
- Partly prevent varicose veins.
- Reduces swelling.
- Remove cramps and weight in the legs.
- Relax, relieve stress and improves your mood.
If you have seriously got sprained foot and ankle training gives you excruciating pain, I recommend you to use cream-wax for “healthy” joints, which provides almost instant relief from pain and allow freedom of movement again! Cream-wax is helpful for joints safely and called the best of protective agents.