Footnotes / Blog
Although the ligaments connecting the bones in the ankle are necessary for proper function, there are several muscles that also help support the ankle during any type of activity.
Building strength and proprioception, or special awareness, in these muscles helps to prevent injury and improve performance.
Why is it important to keep the ankle strong?
When an athlete performs any movement, such as running or jumping, the ankle and surrounding muscles are put under a great deal of stress. If the ankle musculature is strong, the athlete can withstand greater force before an injury is sustained. In addition to decreasing ankle injuries, strengthening lower leg muscles will help prevent chronic conditions such as shin splints and Achilles tendonitis.
The ankle is kept strong by utilizing exercises to increase balance and strength in the muscles surrounding the ankle joint.
- Balance
- Standing on one leg: Hold for 30 seconds, working up to one minute per leg.
- Balance and catch: Standing on one leg, catch and throw a ball with a partner. Make certain to throw the ball right, left, high, low. Perform three sets of 30.
- One leg mini squats: On one leg do a half squat with the opposite leg out front for 10 reps, out to the side for 10 reps and behind for 10 reps. Repeat three times.
- Strengthening
- An effective way to strengthen the ankle is a therapy band. When performing the following exercises, place the band around the top of the foot and curl the toes at the end of the movement to work the internal muscles of the foot. Perform three sets of 20 in each direction.
If you are having ankle pain that you think would benefit from ankle muscle training, visit a podiatrist with Innovative Foot and Ankle. It is important to be correctly diagnosed and have the correct treatment plan prescribed to alleviate you pain. We have offices located through northern New Jersey in the counties of Essex, Bergen, Hudson and Union.