They get very little attention but they are so important. Flexible ankles enable you to run, jump, dance, and walk with ease. If your humble joint starts to grumble, it will make it difficult to get around the house.
Alexandra Page, MD is an orthopedic surgeon who specializes in the foot- and ankle surgery.
Ankle sprains happen all the time, with approximately 25,000 occurring each day. If you suspect you have suffered one, consult a doctor immediately and stop engaging in any activity until your injury is resolved.
What happens if your ankle hurts but you don’t have an injury? This is the advice of David Geier MD, an orthopedic surgeon who specializes in sports medicine.
If you feel that your injury is preventing you from doing the things you love, get it checked. Geier says that a stress fracture could be if you feel pain in any of your bones. The injury could get worse if you continue to train.
You may be able to manage ankle pain from arthritis and tendonitis by strengthening your muscles and stretching. These 5 easy, effective exercises can help keep your ankles healthy.
1. Peroneal Stretching/Strengthening
Page says that the peroneal tendon runs along the outside of your ankle and is crucial for strength. For athletes–particularly runners, dancers, and those who play ball sports, she recommends spending a minute to warm up these tendons.
This is a simple move: Roll onto your outside feet for 60 seconds. Page states that this helps to improve flexibility and strength. “This also improves proprioception–awareness of where your ankle is and what it’s doing–which can help prevent ankle sprains.”
2. Ankle Circles
This will increase the strength of the muscles around your ankle and improve the stability of the joint. Place your right leg straightening on a chair. Your right foot should be moved clockwise from 10 to 20 times. After resting your leg for five seconds, raise your leg and continue moving your foot counterclockwise. Do 3 to 4 sets.
Paula Xavier is a personal trainer at NYC’s Naturally Intense and a three-time winner of the Best of Manhattan Awards for personal training. You can move your foot upward and downward (like pressing a gas pedal) or sideways (like windshield wipers). These movements will increase your range of motion. For 3-4 sets, do 10-20 reps.
3. Dorsiflexion Stretch
Although it’s a large term, dorsiflexion is simply a way to bring your toes closer together with your shin. This will protect your ankle muscles and tendons.
Place your right leg straight on the ground, and the left to cross in front of yourself. Your left foot’s sole should be against your right leg. Wrap a towel or band around your right foot’s ball and pull your toes toward you.
Xavier says you’ll feel the stretch in your calf, thighs, and Achilles tendon. For 15 seconds, hold the stretch. Continue the stretch at least four times and then switch sides.
Xavier warns, “This shouldn’t feel painful.” It should feel mild to moderate.
4. Write the Alphabet
Xavier says that tracing the alphabet with your big foot is a difficult strength exercise for your ankle. Sit in a chair and extend your right leg out in front. Use your big toe as a “pen” and write the alphabet in all capital letters. Next, use lower case letters. Switch feet and continue.
5. Achilles Stretches
Page cautions you that an age-related change in the Achilles tendon could increase the risk of it rupturing at the back of your foot. Regular Achilles stretching can help improve flexibility.
Standing straight up, extend one leg behind you, keeping the back leg straight (grounding your heel) and pushing your hips forward. Then, bend the knee of the front foot at a 45-degree angle while standing. Keep this position for between 15-30 seconds, then switch legs. Repeat 2 to 4 sets with each leg.