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 onto toes
Lift heels as far as is comfortable, however littleRaise your arms to make it harder
Walk on your toes
Gradually increase time you do these.
Gradually increase time you do these.
2. Calf stretching
Place your hands on a wall Lean knees towards the wall keeping heels down
Stretch the back of your calves
Breathe! Hold for 10 seconds.
3. Kneeling
Kneel 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
Breathe! Hold for 10 seconds.
Strengthening weak ankles
Keeping your ankles more flexible and stable with these exercises combined with last month’s little treats, will in time, improve your confidence and reduce pain and discomfort.
It may not be second nature to implement this into your life. It may feel like a real effort and an awkward add on.
However, dropping it into your day will allow it to become more familiar with a greater likelihood of it becoming a habit. Abraham Lincoln words of wisdom may help “The best thing about the future is that it comes one day at a time.”
Keep it simple, keep chipping away!
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