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Managing ankle stress |
Short of wearing ski boots year round as protection, we need a way to prevent injuries to our ankles. We look at simple stretching and strengthening routines to get your ankles and feet ready for more extensive activity -even skiing!
If you ever went over on your ankle as a child, you can recall the weeks of hobbling around waiting for your most needed bipedal movement to return to normalcy. As an adult, it takes even longer to heal and sometimes requires casting due to the extent of the injuries which can occur.
Sprains are the most common form of ankle injury, and typically result from an inward roll of the foot, resulting in tendon and ligament damage. Any activity that requires rapid change of direction such as football, basketball or soccer leaves athletes vulnerable to sprains.
If you have sustained an injury to your ankle previously, you are sadly, a candidate for further injuries. Cascading injuries can lead to osteo arthritic conditions later on in life- so try to heed the following suggestions.
Here are simple resistance training exercises for the ankle, which incorporate use of a Theraband or towel: the easiest for most people to perform are ones with a band.
Here are Four Basic Exercises Designed to Increase Ankle Strength and Flexibility:
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Place the Theraband around the sole of your foot, and then push forward maintaining resistance until returning to a neutral position. Keep knees straight. Hold for 10 seconds.
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Attach one end of the Theraband to the leg of a chair or other secure object, place the other end over the top of your foot, and then draw your foot back towards you. Keep leg straight, and hold for 10 seconds.
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Fasten one end of the Theraband to an object that lies to the outside of your foot. Wrap the other end around your foot, and then turn your foot inward, working against the resistance of the Theraband. As previously noted, keep your knees straight and hold for 10 seconds.
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Perform the reverse of the above, this time attaching the Theraband to something to the inside of your foot. Then turn your foot to the outside.
Having strong and flexible ankles not only prevents injury- the basis of many exercises is predicated on having a sound foundation for support. Strong ankles provide a strong base for the knees to function properly- the topic of our article next month.
 
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