In general, when we start working on the body, we usually don’t consider the ankles. However, it is one of the most important joints and the key to maintaining balance. Here we propose 6 preventive ankle exercises that you can apply in your routine.
This joint is the part of the body that connect the foot with the leg. It is made up of the talus, tibia and fibula. In turn, these bones are held together by ligaments.
What are the most common ankle injuries?
Ankle injuries are very common in athletes. Sprains and fractures are the most common and vary in severity.
Some can take weeks to heal, while the most severe ones can take months to recover. Let’s see what are the injuries that usually affect this joint, before knowing the preventive exercises for the ankle.
distortions
Distortions occur when there is a tearing or stretching of ligaments, which work like bands that hold the bones of the joint together. according to studyAcute ankle sprain is the most common lower extremity injury in athletes, accounting for 16% to 40% of all sports-related injuries.
fractures
Fracture is an injury to the bone. It can be more or less serious and, in some cases, we have to undergo surgery to recover.
Some recommendations to avoid fractures are as follows:
- Wear comfortable shoes suitable for the terrain you are on or the sport you are doing.
- A good diet is essential for strengthening bones. Milk, yoghurt and cheese are products that provide calcium and vitamin D.
- Strengthen the ankle muscles.
dislocations
Dislocation is the dislocation or displacement of a joint, namely that occurs when the bone moves out of its anatomical location. In general, when a dislocation occurs, it usually causes ligament damage.
They are very painful and occur due to trauma. It should be noted that this is a less frequent injury than fractures or sprains.
Know the preventive exercises for the ankle
Having strong ankles reduces the risk of injury, but it can also increase our sports performance. In addition to getting more stability, we can get more speed and endurance in a race or a sprint.
We present you 6 easy exercises to perform to strengthen your ankles and get benefits in your performance.
1. Balance
This exercise is very simple. Consists of lift one foot and hold on to the other only. It is used to gain strength in the joint and achieve better results balance. We can do sets of 20 or 30 seconds with one foot and repeat with the other.
2. Resistance
This is a preventative ankle exercise that it makes us gain strength and elasticity. We have to rest our hands against a wall with our arms extended. Then we place one leg a little further back than the other and keep our feet flat on the ground to feel the tension. The position of the body is as if we are pushing or holding the wall.
3. With twists
Here we have two options:
- Sitting: we stretch one leg and place the foot on a solid surface. The exercise itself involves turning the ankle to one side until it touches the surface and then to the other.
- Unemployed: we place the thumb of the foot on the ground and perform a circle-shaped movement of the joint for a few seconds on one side and then on the other. Then we change feet and repeat the exercise.
4. jumping
It is also called knees to chest. Regard alternately raise knees above waist. It can be done on the spot or in advance, accompanying with the movement of the arms.
In general, it is an exercise that is done in the warm-up. It requires balance and helps strengthen the ankles, given the movement of the joint as each foot is planted as the leg descends. It also works on the gastrocnemius and soleus muscles, which are ankle extensor muscles.
5. Walking on tiptoes and heels
They can be counted as two different exercises, but They are similar and complementary. It involves walking for a few meters with the toes resting on the ground and the heels raised. Then the exercise is reversed.
6. With elastic band
With an elastic around the ankle we can perform different movements. We can use the leg of a piece of furniture to apply pressure and emphasize that area.
Repeat each exercise until the set is complete. These are some variations we can do with the band:
- Keep your leg straight and move your ankle.
- Perform the joint movement to stretch the fascia.
- Push up with the instep.
Exercise your ankles and forget the pain
Preventive exercises to strengthen the ankle are very easy to perform, but it is important to take the time to make them. If we maintain consistency and increase the series, we will get good results in a short time.
It must be taken into account that what is felt in the ankle during the performance of any activity is tension. Under no circumstances should we suffer pain.
If you feel any discomfort, stop exercising and consult a specialist. With strong ankles, the chance of injury is greatly reduced. Therefore, it’s time to exercise and reach for athlete’s ankles!
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