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Health 225 views Sep 15, 2019
How to Prevent Ankle Injury

Most of us do some sort of sports or exercises and as a result having an injury to our ankles are quite common. But that shouldn’t prevent us from indulging ourselves in the sports that we like. That said, there are steps that we can take to prevent or minimize the chances of injuries to our ankles.

 

Step1-Ankle Circles

 

Sit down on a plain ground with your legs bent in front of you. Cross one leg over the other and do slow circles with the raised ankle. You should make sure that you circle your ankle clockwise and counterclockwise to get the optimum benefit.

 

Step2-Ankle Alphabet

Just maintain the same position as the previous exercise and spell out the alphabet with your ankle. It works on the range of motion in your ankle.

 

Step3-Calf Raises

 

This exercise is meant to condition ankle to have more control your body shifts weight. To do this, you should stand with your feet about hip-width apart, put your weight onto your toes, and slowly lift your heels off the ground.  Have your ankle in a neutral position to stop them from rolling out

 

Step4-Shin Raises

 

It's similar to calf rising but in this case, you raise your toes instead of your heels off the ground. Maintain Firm control as you lift your toes up and down to prevent your ankles and toes from rolling in.

 

Single-Leg Balance

 

Through this exercise, you can not only strengthen your ankles but also the rest of your lower body. For this exercise what you need to do is to stand on your one foot, bend your standing knee slightly and hold for 20 to 30 seconds. Your leg may shake but this is a sign that your muscle is working. Control your ankle to reduce the shaking.

Summing up, the exercises above if followed in the right manner, will not only strengthen leg muscles but also prevent future injury to your ankles. However, if you do sustain an injury, you should consult with an Ankle Specialist London. They are better equipped to deal with your problems