Keeping your ankles strong is essential to leading an active lifestyle. It helps you avoid sprains and twists that can leave you waiting in wraps and ice, wishing you could get back to working out. At Thrive Fitness, we know how common ankle injuries are, and it’s crazy how many of them could be avoided if people just took the time to make sure their ankles were strong.
In our last blog, we discussed some great ways you can keep your ankles strong. This includes stretching out your Achilles tendons, tending to your peroneal tendons, and generally training for balance. All of these exercises will protect your ankle by making it stronger and more flexible. In today’s blog, we have a few more valuable exercises you can easily fit into your daily schedule!
We like this exercise, because you can do it while you’re sitting at a desk. Extend one leg out, keeping your knee straight. Circle your extended foot clockwise 10 or 20 times. Rest for five seconds. Repeat the circles, but move your foot in a counterclockwise direction. Alternate legs and complete three or four sets on each side. Stay aware of your body and what you’re feeling to make sure you don’t hurt your joint.
Write the alphabet
This is a great, challenging exercise for any ankle. Again, it can be easily done at a desk, which makes it extremely accessible. While seated, extend one foot out in front of you and use your big toe to write the alphabet in capital letters. Do it again with lower case letters. Once you’ve finished, extend the next foot and repeat.
The term “dorsiflexion” refers to bringing your toes toward your shin. It is a stretch that has a great impact on your ankle’s muscles and tendons. This is a stretch best done on the floor. Cross your left leg in front of you and rest your left foot against the inside of your right thigh. Reach for your right foot. If you can’t reach it, use a band or towel around the ball of your right foot and carefully pull your toes toward you. When you feel the stretch in your Achilles tendon, calf, and thigh, you’re doing it right. Hold the stretch for at least 15 seconds. We recommend you repeat the stretch four times before switching legs.
These are a great way to get a leg workout while strengthening your ankles. Bend into a quarter-squat and explode off the ground, jumping up. Make sure you land lightly to avoid pounding your knees and ankles.
As you can see, these are easy exercises that can have a huge impact. You can do them at your desk, at dinner table, or before bed. At Thrive Fitness, we are dedicated to meeting you wherever you are in your fitness journey and helping you move forward. Our personal training and attention to detail make us one-of-a-kind when it comes to fitness venues in Georgia.