How can I strengthen my ankles???
danabromley
Posts: 87 Member
I do allot of walking for my exercise but I'm having pain in my one ankle. What can I do to strengthen it.
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Replies
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Balancing exercises. http://www.mayoclinic.com/health/balance-exercises/SM00049
In the meantime, wear a brace. It will strengthen on its own as you walk and this will help reduce undo strain. Also, if it's hurting, rest it. Take shorter walks more frequently.0 -
You also might need better supportive shoes for walking0
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bodyweight lunges, calf raises, maybe jump roping?0
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Try kt tape pro.0
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bodyweight lunges, calf raises, maybe jump roping?
I'd caution you on doing any jumping or lunges as that can cause more strain if you're dealing with an injury. see a doctor or chiropractor asap. I say that because it's only one ankle, not both, so I think it's unlikely to be a strength issue. You might have stress fractures or a sprain?
Like someone above said: wear a brace. Also balancing exercises.0 -
Sooo many things...
- Sit, and pretend you are making letters of the alphabet with your foot, do the whole alphabet with each foot, and work up to many times each day.
- Stand on one foot, when you get good at it, close your eyes. Hold it for as long as you can. This is an amazing ankle/foot exercise.
- Run down a field, kind of moving left, right, left, right as you run. (pretend there are 2 parallel lines running straight in front of you about 2' apart, and you have to land your feet outside the lines.
- Any kind of barefoot running / strides / plyometrics
- Running in sand, or on trails.
Good luck!0 -
Thank you all for the information, it'll all come in handy. Once again thank thank you all.0
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bodyweight lunges, calf raises, maybe jump roping?
I'd caution you on doing any jumping or lunges as that can cause more strain if you're dealing with an injury. see a doctor or chiropractor asap. I say that because it's only one ankle, not both, so I think it's unlikely to be a strength issue. You might have stress fractures or a sprain?
Like someone above said: wear a brace. Also balancing exercises.
I must of blanked out the part you said you have pain. I agree with what she said ^ pain and jumping probably won't get along to well. talk to a doc if the pain does not subside or keeps reoccurring0
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