Many people have injured or twisted their ankle at some point in time. It can happen at any time and anywhere. From simply getting out of your car to playing your favorite sport, that is why ankle strengthening exercises are very important.
There are ways that you can help avoid injuries to your ankle. At Sydney Sports & Exercise Physiology, our Physiologists will design a set of ankle strengthening exercises that will improve your strength and mobility.
How to Strengthen Ankles
There are several different muscles in your ankle. They work together to help you move and keep you stabilized. These muscles are:
- Flexor hallucis longus
- Peroneal longis
- Posterior tibialis
Each of these muscles have a specific function. To strengthen them you can perform several different ankle strengthening exercises.
Ankle Strengthening Exercises
Ankle stability exercises often address ankle stability. Stability is important for daily function as well as running and sports. By doing these ankle exercises on a regular basis you can strengthen weak ankles and help prevent ankle injuries.
Before starting any rehabilitation program, it is important to do so under the supervision of a doctor or physical therapist.
Ankle Strengthening Exercises:
Stretching your muscles is an important part of any physical activity. Tight muscles will cause you to be less flexible. This will make you more susceptible to injury.
Range of Motion
Range of motion exercises help to improve ankle mobility and flexibility. There are several different exercises that will help you improve your range of motion while reducing pain, improving flexibility, strength and balance.
Weak ankles will make your knees work harder. This can lead to knee and back injuries.
Since your ankles are mostly responsible for movements and need to be able to change direction, they need to be strong.
Strong ankles will help you prevent ankle, knee and back injuries.
Ways to Help Prevent Ankle Injuries
Along with ankle strengthening exercises there are a few simple steps you can take to reduce your risk of an ankle injury.
- Wear shoes that help support your ankle
- Pay attention to the ground you are walking on
- Remove any hazards that may be in the way
- Warm up before exercising
- Perform slow stretches when done exercising
- Wrap your ankle
Symptoms of an Injured Ankle
There are three types of ankle injuries: sprains, strains and fractures. When you hurt your ankle, you have either over stretched the ligaments, strained a muscle or fractured a bone.
When you injure your ankle, you may experience:
- Limited range of motion
Personalised Ankle Strengthening Exercises
As Exercise Physiologists, we understand the body. We know that exercise and strengthening the body can protect it and improve your way of life.
Our Exercise Physiologists will work with you to design a personalised ankle strengthening exercise program. They will help you strengthen your ankles and improve mobility.
What is Exercise Rehabilitation?
Exercise rehabilitation is an important part of recovering from pain or injury. Rehabilitation will help you recover faster while restoring mobility.
The goal of exercise rehabilitation is to get you back on your feet with full function and mobility. Ankle mobility exercises help to improve flexibility, restore muscle strength, endurance and power.
Healing times vary depending on the person as well as the injury.
Benefits of Exercise Rehabilitation
Not everyone enjoys exercise. We understand this. But when you are dealing with chronic issues or recovering from an injury exercise is critical in healing.
Our Physiologists will help you understand the benefits of ankle strengthening exercises.
Some of these benefits include
- Quicker recovery
- Decreased pain
- Reduce pain
- Improve muscle strength
- Increase flexibility
- Improve balance
- Prevent strains, sprains and fractures
- Increase movement
- Protects the knees and back
- You will be more agile
- Sport stability
- Improved gait
Learn More About Ankle Strengthening Exercises
Weak ankles will make you more susceptible to injuries. They can affect your gait and can lead to tendonitis and bursitis.
You can improve your ankle strength and mobility with a few different ankle strengthening exercises a day.
If you have weak ankles, arthritis, or have experienced an ankle injury contact one of our Sydney Sports and Exercise Physiology locations.
The quicker you start ankle strengthening exercises the better you will feel.