Whether you’re rehabbing after an injury or simply looking to help safeguard yourself from a future one, Delray Beach Podiatry has the information you need to strengthen your ankles.
Learn how to strengthen your ankles with the easy exercises in this article!
At Delray Beach Podiatry, Dr. Ian S. Goldbaum, a podiatrist with over 30 years of experience, notes that your ankles should not be neglected when it comes to your exercise routines, as they are a complex network of bones, joints, muscles, ligaments, tissues, and nerves that endure constant pressure throughout the day as they absorb your body weight every time your lower limbs strike the ground.
First, there are four basic motions of the ankle joint that you should know before you begin your exercises:
- Plantar flexion: pointing your toes away from the knee.
- Dorsi flexion: pulling your toes upward off the ground and toward the knee.
- Inversion: pointing your toes inward (toward each other).
- Eversion: pointing your toes outward (away from each other).
It’s also important to remember that you also pay attention to the back of the lower leg, as well as the front. Tight calf muscles can lead to foot, ankle, and knee injuries and problems. Additionally, the Achilles tendon that attaches the calf muscle to the back of the heel should also be stretched.
With that in mind, here are five exercises approved by Dr. Goldbaum that you can do to strengthen and reward your ankles and lower legs for all they do for you!
Ankle Pump Up
This exercise helps increase ankle dorsiflexion and strengthens the muscles in the front of your lower leg. Pull your foot up like you are trying to touch your toes to the front of your shin. Hold this position for 10 seconds. Start out doing 3 sets of 10 exercises and work your way up to doing 3 sets of 30 exercises. If you can, try to do the exercises three times per day.
Ankle Pump Down
This exercise helps increase ankle plantarflexion and strengthens the muscles in the back of your lower leg. Push your foot down like you are pointing your toes toward the floor. Hold this position for 10 seconds. Start out doing 3 sets of 10 exercises and work your way up to doing 3 sets of 30 exercises. If you can, try to do the exercises three times per day.
Standing Calf Stretch
This exercise helps stretch your calf muscle and Achilles tendon. For this Stand facing a wall with your palms flat against it and one foot set behind the other (at least six inches for maximum efficiency). Then, slowly lunge forward toward the wall while keeping both heels firmly on the ground. Hold the stretch for 10 seconds. You should feel the stretch in the back of your leg in your calf muscle. Relax, and repeat the stretch 20 times. Next, reverse your position and do the same with the other leg.
Towel Stretch
This exercise helps to increase ankle dorsiflexion and stretch the calf muscles. Sit on the floor or on a bed and keep your knee straight. Loop a towel around your foot and pull the towel back until you start to feel a stretch in your calf muscles. Hold the position for 30 seconds. Start out doing 3 sets of 10 exercises and work your way up to doing 3 sets of 30 exercises. If you can, try to do the exercises three times per day.
Step-drop stretch
Using a step, place the ball of the forefoot on the edge of the step, then slowly lower your heels down below the level of the step. Keep your knees straight, but not locked and hold the stretch for 10 seconds. This should be repeated two or three times.
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The content on this website is for informational purposes only. Do not rely or act upon information from www.DelrayBeachPodiatry.com without seeking professional medical advice. If you live in South Florida and would like a consultation with Dr. Ian Goldbaum, a podiatric physician and surgeon with over 30 years of experience, please see our contact information below:
DELRAY BEACH
16244 S. Military Trail #290, Delray Beach, FL 33484
561-499-0033
BOCA RATON
2900 N. Military Trail #210, Boca Raton, FL 33431 (SOUTH BLDG)
561-499-2683
BOYNTON BEACH
8198 Jog Road #100, Boynton Beach, FL 33472
561-736-4002
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