Top 6 Exercises to Reduce Risk of an Ankle Sprain
Your feet and ankle complex are intricately linked with proper walking. Here are some foot exercises to keep your feet healthy and strong.
Do you have a history of ankle sprains, or find you're constantly tweaking your ankle? Check out this article discussing some of the most common exercises for chronic ankle instability to help get you started on your path to injury prevention!
In this article, we will detail an ankle fracture is and excellent exercises after an ankle fracture to jump-start your rehab!
Would you like to know if massage will help you recover from a sprained ankle? This article will discuss different massage techniques used in clinical settings for sprained ankles, as well as the evidence behind them.
OK Ankle exercises? Weird, I know. But, your ankles are pretty important and without them you can do all the other fun exercises! So if you have weak ankles or you are having pain in your ankles during other work outs, this might help you out! I was a soccer player "back in the day" and I always had to wear ankle braces while playing. I hurt my ankles more times than I can remember. What is crazy is that they still give me trouble. You would expect them to hurt after running a lot or when doing a workout that involves a lot of jumping or balancing like Piloxing, or bar method. Don't get me wrong, they totally do, but they also drive me crazy when I am horseback riding. I have been working really hard to get ready for a Horseshow I have coming up and when I started wearing new boots and couldn't fit my ankle brace inside, I thought my foot was going to snap off! After complaining about it, Aaron said, "Why don't you just strengthen it?" Well there is a genius idea! Well after years of saying I was going to strengthen my ankle, I finally decided to do something! I did a bunch of research and these are the exercises I found and what my PT friends suggested! Also I am NOT a doctor, I repeat I am NOT a doctor! Just sharing what I found to be helpful! Ok here we go! 1. Plantor Flexion Oh, I'm sorry were you not able to see that, yea I wasn't really able to do it either... Plantor Flexion (Take 2) Put a resistance band around the ball of your foot and press forward. Do 3 sets of 20 2. Ankel Presses Put resistance band around your feet with enough tension to create some resistance then alternate pressing each toe forward. Do 3 sets of 20 3. Ankle Circles Just like it sounds, make circles with your foot. Around and around and around. Do 3 sets of 20. 4.Calf raises Raise up onto your toe for a few seconds and then back down slowly. Do 3 sets of 20. If you are doing this outside, I recommend putting any pets you might have in the house! 5.Eversion Use the resistance band around your foot and press foot towards the outside of your body. DO 3 sets of 20. 6. Inversion Use the resistance band and press foot towards the inside of your body. Do 3 sets of 20! 7. Dorsiflexion Use resistance band around your foot and pull y our toes back towards your body then release. You guessed it, do 3 sets of 20! So there you have a it! A bunch of exercises I have been doing to try to strengthen my ankle. Hopefully they work for you too! If not you can always check out some of these suggestions. Its says Broken ankle, but the website had the exact same exercises for a sprained ankle. I'm guessing these are just good exercises to strengthen an ankle. But like I said, I'm no doctor. After your ankle has recovered it is up to you, do you want to get a free pair a flats, or are you gonna go for some heals and really test it! Well, you can pick whatever you want. Click Here to enter our Just Fab shoe giveaway! Last day to enter is July 21st! Please Follow us, Like us, Watch us, and Subscribe to us! Thank you so much for your support!
Around 2 weeks ago, I was playing indoor soccer as I normally. I was watching the clock above me and thinking to myself that I would have to get going soon to make it home on time.
Ankle strengthening exercises help prevent many running injuries plantar fasciitis, Achilles tendonitis, and shin splints. Start now!
Sprained ankle cause, symptoms, and treatment with 2 exercises. Train the strength and stability of your ankle for fast relief
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Looking for different ways to work on your ankle proprioception? Check out our article describing some common ankle proprioception exercises that can help improve your ankle stability!
Would you like to know if massage will help you recover from a sprained ankle? This article will discuss different massage techniques used in clinical settings for sprained ankles, as well as the evidence behind them.
This article is intended to provide information regarding chronic ankle sprains and associated chronic lateral ankle pain. Included in the article is general information, what to expect in terms of physiotherapy assessment and treatment and the reasoning behind it.
Achilles pain after an ankle sprain is a common occurrence, but it can be both prevented and treated. This article will discuss things to keep in mind when it comes to preventing the development of Achilles pain following a sprained ankle, as well as strategies to reduce this pain should it already be present.
Achilles pain after an ankle sprain is a common occurrence, but it can be both prevented and treated. This article will discuss things to keep in mind when it comes to preventing the development of Achilles pain following a sprained ankle, as well as strategies to reduce this pain should it already be present.
The MoveU membership teaches you to learn proper body mechanics so you can fix shoulder, core, hip, and pelvic floor pain. Head online today.
Ankle strengthening exercises help prevent many running injuries plantar fasciitis, Achilles tendonitis, and shin splints. Start now!
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Try these ankle strengthening exercises to increase stability, relieve pain and feel more confident with every step.
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Strengthening step by step: targeted ankle rehab exercises for a swift recovery. 💪🦶 #RoadToRecovery #AnkleRehab #anklesprain #physicaltherapy #physicaltherapysession. Physical Therapy Session ·...
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In this article, we will detail an ankle fracture is and excellent exercises after an ankle fracture to jump-start your rehab!
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