Strengthen Weak Ankles

Poor balance, weak ankles?

Most ankle problems present themselves as a ‘weakness’ with episodes of pains and strains limiting recovery. This results in certain activities being avoided or modified. The knock on effect of this is often poor balance and a sense of vulnerability so we avoid and modify even more and the sorry downwardly spiralling tale continues.

Learn to strengthen your ankles and understand how to use them more normally, developing greater balance, confidence and stability. 

 

Warning signs your ankles are weakening

1. You wear more supportive footwear more often than was once necessary

2. You use your ‘better’ leg to step over or onto something awkward

3. You avoid running even a few steps because it will jar your ankle 

 
 
 
1. Rising up on your toes 
 

rising onto toes
 
Lift heels as far as is comfortable, however little that is.
 
Raise your arms to make it harder 

Try walking on your toes 

 
 
 
 
 
2. Calf stretching with a difference
 
calf stretching
 
Place your hands on a wall
Lean bent knees towards the wall, keeping heels down
Stretch the back of your calves
Hold for the count of 2 slow breathes in and out! 
 
 
 
 
 
 
 
3. Kneeling
kneeling exerciseKneel onto your heels with as much weight as is comfortable. 
If it’s painful, place a rolled towel between the floor and the front of your ankle
Hold for the count of 2 slow breathes in and out!
 
 
 
 
Strengthening your ankles
Keeping your ankles more flexible and stable, will improve your confidence to balance better and help reduce pain. 
 
Dropping these movements into your day will support your ability to form useful habits. Be encouraged by Abraham Lincoln’s words of wisdom “The best thing about the future is that it comes one day at a time.”
 
 
 
Improve your balance
Better balance enhances your confidence and ability in everything you do. So if improving your balance is what you’re after, I have that covered here:
 
 
 
I’m here to help
If you need some support and expert advice to help you feel strong, supple and confident, I’m right here for you. Simply drop me an email via my contact page and together we’ll make it happen.
 
I look forward to hearing form you.
 
Rachel
Physiotherapy through movement
 
 

Looking to make the most of the body you’re in, for more of the life you want.
Then hop onto my mailing list for tips and information!

It’s not about finding more time to exercise.  Really!

Physiotherapy through movement

Founded in human evolution

makes every move you make count, in everything you do.  




One Comment

  1. Jacquie Campion 4th June 2015 at 5:51 pm

    Dearest Rachel I just want to say “bravo” re your new blog layout. I have just referred to it for my hubby who is having ankle pain etc. and within seconds he was on the floor doing the said exercises ( and more ooh-la-la !!!!!) brilliant. Thank you sweet pea x

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Login Account

Already a Jhana Customer?

Invaild email address.

6 or more characters, letters and numbers. Must contain at least one number.

Your information will nerver be shared with any third party.
Verified by MonsterInsights

Login Account

Already a Jhana Customer?

Invaild email address.

6 or more characters, letters and numbers. Must contain at least one number.

Your information will nerver be shared with any third party.
Verified by MonsterInsights