Ankle strengthening exercise: Muscle worked, Health Benefits, How to do?
Ankle strengthening exercise is recommended when you have any ankle related injury such as ankle sprain, fracture around ankle or any ankle related condition. These exercise makes your ankle more powerful and strong enough to do perform all your day to day activity more easily.
What is an ankle strengthening exercise?
The ankle joint is a more weight-bearing joint that consists of various bones, tendons, and ligaments. Together, these structures carry the weight of your body while allowing a person to move. Ankle strengthening exercises can prevent pain, injury, or some mobility problems. Ankle strengthening exercise helps you to get better mobility and allows you to wear different footwear. This exercise helps sportsmen to get better performance. strong ankle prevents you from foot and leg injuries.
Which muscle is used for ankle strengthening exercise?
- Calf muscles mainly The gastrocnemius, and Soleus muscles
- Posterior tibialis,
- Flexor hallucis longus, and peroneal longis and brevis
There have many benefits of doing ankle strengthening exercises
- Helps to prevent injuries : Strengthening the ankle muscles helps to decrease the pressure around the ankle joint, which can help you to prevent injury of the ankle joint.
- Improving bone density: Ankle Strengthening exercises help to improve bone density. An increased bone density decreased the risk of degenerative changes and reduces the chance of occurrence of bone diseases, such as osteoarthritis.
- Improving balance: A strong ankle should improve your balance. Good balance is important for many sports activities and exercises. It will also help to reduce the risk of falls and injuries. help to get Quick recovery in ankle injuries.
- Helps to Decreased pain
- Helps to Improve muscle strength around the ankle.
- Helps to Increase flexibility
- Prevents ankle sprain and ankle strain.
- Helps to improve gait
- Improve running stride
- Improve ability to walk in different shoes
Here we explain the cause of ankle weakness and ankle injury.
- Tighten or stiff muscle around the ankle joint
- Ankle sprains
- Some congenital abnormalities in the ankle joint
- Abnormally high or low arch of the foot.
- Overuse of ankle joint
- Osteoarthritis
- Rheumatoid arthritis
- Gout
- Lupus erythematosus
- Previously injured ankle joint.
- Poor walking pattern
- Wearing incorrect footwear
Here is the list of Ankle Strengthening Exercises
- Standing Heel Raises
- Single-Leg Balance on an Unstable Surface
- Resisted Ankle Eversion and Inversion
- Star Exercise
- Squat Jumps
- Squats on Balance Board
- Towel curl
Standing Heel Raises
Two up, two down
How to do it?
- For this exercise, you have to Stand normally with feet hip-width apart. you can stand near the wall or get the chair for taking the support.
- Slowly you have to let your heels towards the ceiling.
- Hold for a couple of seconds then slowly lower it down with control.
- Keep in control with moves and go all the ways on to toes.
- Do this for 10 to 15repetitions for 3 to 4 sets.
Two up, one down
How to do it?
- This variation of standing heel raises is a little bit challenging. you have to start with basic standing heel raise going up on toes. then instead of lowering it down both heels at the same time, you have to lower the one heel only.
- Then repeat with heel raise on both feet and down on one foot.
- Complete ten repetitions on one leg then go further to another side.
Single-Leg Balance on an Unstable Surface
How to do it?
- For this exercise, you need a Bosu ball. place your right foot on a Bosu ball and your left foot on the ground or a bench behind your right foot.
- Then slowly raise your left foot off the ground with hip and knee ninety-degree flexion. hold your leg up for 30 seconds then slowly lower it down.
- You have to complete 7 to 8 repetitions on one leg then go for another leg.
- If you are unable to hold for 30 seconds then you decrease the time of the hold.
Resisted Ankle Eversion and Inversion
How to do it?
- For this exercise, you need a resistance band. wrap resistance band around your foot. for eversion push your foot in the outward direction against the resistance band. Hold it for 10 to 12 seconds, then slowly release it. Do this 10 to 12 times.
- For inversion resistance band is attached with a fixed object like doorknob and resistance band wrapped inside of the foot.
- Move your foot inward against the resistance. hold it for 10 to 12 seconds, then slowly release it. do this 10 to 12 times.
- When your foot strength becomes more then you will increase the repetitions.
Star Exercise
How to do it?
- Do the star jump exercise by standing in a quarter squat position with your feet hip-width apart and a slight flexing of your knees. Push your foot into the floor and jump with an explosive movement.
- While in mid-air, you have to fully extend your arms and legs out to form a star shape.
- You have to complete 10 to 20 repetitions of 2 to 3 sets. Then gradually you will increase the number of repetitions.
Squat Jumps
How to do it?
- This is a great exercise to strengthen the ankle muscles with this you also strengthen the glutes, quadriceps, and hamstrings.
- For doing this exercise you have to stand with a foot hip-width apart. flexed your knees until your thighs are parallel to the floor.
- Then you have to jump straight up. then again come into a squatting position.
- continue to jump straight up while squatting in between the next jump.
- Complete 10 to 12 squat jump for 2 to 3 sets. Take rest in between two set.
Squats on Balance Board
How to do it?
- For this exercise, you need a balance board or wobble board with one fulcrum movement.
- You have to stand on the wobble board and flexed your knees until your thighs are parallel to the ground then slowly stand up. you have to perform 10 to 15 squats without letting either edge of the board touch the floor.
- Gradually you will increase the repetitions.
Towel curl
How to do it?
- For this exercise, you have to sit in a chair or stand with your foot hip-width apart. spread a large towel on the ground in front of you.
- Put your both foot on the towel. then scrunch the towel by your toes towards you.
- Then push the towel away from you to build strength in your foot.
- Do 10 to 12 times for 2 to 3 sets. Gradually increase the repetitions.
How to Work Out Safely and Avoid Injury
- Proper exercise technique is necessary to ensure the safety and effectiveness of an exercise, but you may need to modify each exercise to get optimal results based on your needs.
- You have to select a weight that allows you smooth and control movement.
- If you want continual progress and build body strength, then incorporate proper warm-ups, rest, and nutrition into your exercise program.
- You have to take a rest for 24 to 48 hours before starting the same muscle group exercise .your muscles need some rest to get recovery after a workout.
When did you not do this exercise?
- If you feel any pain or discomfort during the exercise, then stop immediately.
- If you have a past or present health condition that is poor, then consult your doctor before starting this exercise program.
- If you have a recent foot injury.
- If your ligament is injured
