With many people working desk jobs, stretching and strengthening your ankles is more important than ever. Introducing basic ankle stretches into your daily routine can help prevent injuries in the future.
In the modern world, with many people working desk jobs, stretching and strengthening your ankles is more important than ever.
Introducing some basic ankle stretches into your daily routine can help prevent injuries like strains and sprains in the future.
At Renew Foot & Ankle, LLC, in Bigfork and Grand Rapids, Minnesota, double board-certified podiatrist Eric Gilbertson, DPM, FACFAS recommends the following stretches to strengthen your ankles.
Ankle circles quickly stretch the entire ankle, improving its general full range of motion.
- Sit down on the ground with one leg stretched out in front.
- Place a rolled towel or another support device underneath the ankle.
- Moving just the ankle and foot, rotate the ankle in a complete circle.
- Do several circles clockwise, and then do several more counter-clockwise.
Standing heel lifts
Standing heel lifts are perfect for when you have a few minutes while standing somewhere, standing heel lifts help strengthen your ankles.
- Stand with your feet at shoulder-width distance. If you need extra support, have a wall or chair nearby.
- Lift your heels until you are standing on the balls of your feet.
- Slowly lower your heels back down to the floor. It is important to control the descent as that control strengthens the ankle.
- Do several sets of 10 each.
Toe-heel walks are a fun way to strengthen your ankles and get you moving.
- To start, walk about thirty feet on your toes in any direction.
- Then, on your way back, walk on your heels for another thirty feet.
- Repeat this multiple times throughout your day.
Lunges are not only great exercises for strengthening your thighs and glutes, and they can also help improve your ankle strength and mobility at the same time.
- Start with one foot in front of you and the other slightly behind you so your legs look like an upside-down V.
- Make sure your back remains straight.
- Bend your back leg until it almost hits the ground. Your front leg will bend 90 degrees, but the knee should not pass your toes.
- Return to your starting position and repeat.
- Do this for two sets of 10.
There are many different variations of lunges that you can do to make it more difficult as you advance. These include walking, backward, lateral, and curtsy lunges.
At Renew Foot & Ankle in Bigfork and Grand Rapids, Minnesota, we know how important it is to exercise and stretch the ankle properly. If you have any ankle-related injuries or questions, contact us or schedule an appointment online today.