Strengthen Your Ankles to Prevent Sprains and Strains
Strained ankles, sprains and ankle tweaks account for a large majority of runner, hiker, and walker injuries. The good news is that a physical therapist can help you prevent ankle sprains! It only takes basic exercises done a few times a week to strengthen your ankle to prevent the ankle pain that comes from a strained ankle or sprain.
If former injuries put you at a greater risk for ankle problems, a quick physical therapy evaluation can get you running again or relieve your ankle pain in no time! Try these two stretches that have proven successful with Dr. Wortman’s (Clinic Director in Midland Park, NJ) patients.
Try these strengthening exercises to avoid sprains for strained ankles:
Cone Grab: Stand on one foot and slowly and controlled, place 3 objects slowly on the ground in front of you. Once they are down, pick back up one by one in a controlled manner. Repeat that 10 times on each leg!
One leg toe stand: Stand on one foot, put your hands on your hips, and rise up on your toes and come back down. Repeat that for 30 seconds on each leg!
One leg rotations: Stand on one foot, put your hands on your hips, and turn quickly to side and come back. Repeat that 30 seconds on each leg!