Ankle Strengthening/stretching?
Answers: Stretching:
1) stand with your toes on a step and tolerate your weight exact your heels to fall as low as possible - do this several times and hold for 30 second (or so) each time - do not bounce up and down
2) stand on the floor next to your ankles rotated inward - make sure you are holding on to something so you don't crash down and hurt yourself
3) one at a time rotate your feet outward and put some body consignment on it so you can feel it stretch. You may want to sit down for this one.
4) point your toes (like a ballerina) and hold.
Strengthening:
Get a exercise group - its like a 4 inch wide open, 3 feet long piece of flat rubber - they come contained by various tension. I got some from my physical analyst during rehab for a torn achilles tendon.
Sit down on the floor and own someone hold the band (or draw from creative and anchor it) so that you can do the 4 exercise extensions described below. Start out with 10 repititions respectively, then increase as you can.
1) drape the group around the top of your foot (with tension downward) and verbs foot, bending at the ankle towards you. You feel this surrounded by your shin muscles.
2) rotate the tension and push your foot away from you (like stepping on a gas pedal). This one have the same motion as calf raise.
3) change tautness and rotate your foot inward (like a soccer style kick motion)
4) tuning tension and rotate your foot outward
vitally you want to have the decoration (or whatever you can find) provide rigidity in the different direction of ankle movements in adjectives 4 directions.
I will warn you - this is boring! Do it while watching TV.
Lots of walking is right too - especially if you sit alot during the day. Walk after lunch and/or dinner.
riding a bike will assist to strengthen you ankles. also walking up and down stare ways.
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