Do you constantly sprain your ankle? Sprained ankles are something everyone is bound to endure every once in a while and the more severe the injury, is the weaker your ankle becomes. Even ankle fractures are becoming more prone to chronic ankle pain sufferers, so you should definitely do yourself a favor and pay attention to these easy to follow exercises to help you build strength in your weak ankles.
Successfully strengthening weak ankles should remove stagnant blood out of the injured area, decrease swelling and strengthen the tendons and ligaments. Try these exercises to help regain strength and perform without pain.
Seated or Standing Heel Raises
Begin by sitting upright in a chair, with your feet flat on the floor. Lift your heels slowly, rising up on the toes, then lower the heels back down. Complete this exercise for 15 repetitions and when there is no more ankle pain, perform this exercise standing up to improve ankle balance.
This exercise is fairly simple, but if you feel unstable it is best to hold onto a railing or crutch for support. Lift the front of your foot off the floor and balance on your heels. After you have gained your balance start walking across the room slowly.
Only do this exercise after regaining a comfortable amount of strength to ensure you do not overdo the resistance. While you are sitting down or standing up, place your barefoot on a towel and grab the towel with your toes. Lift your heel while pulling the towel firmly with both hands for resistance. Put the foot back down and repeat the exercise for five to 10 minutes.
Range of Motion
Most ankle pain and ankle fracture patients should complete this exercise only after swelling has subsided. Sit or lie down with your feet shoulder width apart and your toes pointing toward the ceiling. Keep your knee and lower leg still at all times and start by moving the ankle up and down as far as possible without causing any pain. Repeat this motion 10 times on each ankle.
How Can I Tell If My Ankles Are Weak?
If you are unsure about how your ankle feels then you should test it to see how flexible it is, that way you have a better idea if you should complete these strengthening exercises. Testing your ankle strength may be a challenge but it is necessary for those who are prone to ankle injuries. The American Orthopaedic Foot and Ankle Society reports that any individual can determine their ankle strength by hanging their heel off the edge of a step or stair. When the individual lets the heel go below the level of the stair and feel pain then that is a need for ankle strengthening. However, if no strain is felt in the heel or calf then the lower legs and ankles are in excellent shape.
If you feel your ankles are in need of strengthening then you can turn to this exercise guide for help. Always consult your doctor before training your feet after ankle fractures or sprains. If you still have any questions or concerns, contact Dr. Jamshidinia at Tower Foot & Ankle to setup a consultation for your ankle and foot problems.