Now is not the time of year to be dealing with weak ankles. The 14th Annual Surprise Party is happening this weekend (December 4th and 5th), and this is an event not to be missed. Even Santa Claus himself will be in attendance! So make sure to add “strong ankles” to your Christmas wish list and it can be yours. Unfortunately, Santa can’t bring you strong ankles, but you can do some strengthening exercises on your own.
Having weak ankles is such a frustrating experience. You might almost feel like you don’t want to leave the house or do anything fun at all because of the fear that you might injure yourself. Fortunately, there are exercises you can do to build up your ankle strength.
- Standing on one leg. This will help increase your balance. Simply stand on one leg (you can support yourself with the use of a chair or other sturdy object) for 30 seconds and then switch sides.
- Balance and catch. While standing on one leg have a partner throw you a ball. You catch it and throw it back. Then switch sides. Repeat 30 times.
- Using a Thera-band for resistance curl your toes and stretch your leg to each side (right and left) and both forwards and backwards. Repeat each movement 20 times.
- Stand on the edge of stairs and let your toes point towards the ground. Hold on to the handrail and stay in this position for up to a minute. Now turn your body around and have your heels hang off the edge of the stairs.
- Do some light barefoot jogging. You can do this at home in front of your television, or wherever you feel most comfortable. Simply jog in place without socks and shoes for about 5 to 10 minutes.
Doing these exercises should strengthen your feet and ankles over time, but you have to be diligent about doing them every day. If you have more questions about how to increase strength or balance in your ankles call Dr. Peyman Elison and Dr. Viedra Elison at (623) 584-5556 to schedule an appointment at Fixing Feet Institute in Surprise, AZ.