8. Ankle Stretch, Balance Challenge and Band Resistance
When you run or jump, the ankle and surrounding muscles are put under stress. If the ankles are strong, they can withstand greater stress. Strengthening the ankles can prevent injury. Tight and restricted ankles cause the body to compensate, resulting in muscle pain. The simplest exercise you can do to work on your ankles is to sit down, raise one leg and slowly rotate your foot in a circular motion. Repeat this 10 times circling each foot inwards and then outwards.
To work on weak ankle, you can use a towel. Tie the towel in a loop around a solid piece of furniture. Place your one leg under the other and bend slightly at the knee. Use the leg on top and hook the top of the foot into the towel loop. Make sure it’s on the ball of the foot, not just the toes. Slowly pull on the towel loop and bend your foot towards your head. Repeat 10 times with each leg.
Standing balance: Ankles are injured more often when people do not have good posture and balance. Balancing on one leg helps to strengthen the muscles of the ankle and the calf. Try to balance on one leg for as long as possible, working up to 60 seconds on each leg. Do this once a day.
Challenge your balance: When you are able to balance without difficulty, you can make things more challenging. Tie a resistance band (you can buy one at any medical store) around an unmoving surface and slip the ball of one foot into the loop. Balance on your free leg and try to move the other leg forward and backward a few inches against the band’s resistance. This movement makes it more challenging for you to balance. Repeat 10 times and then move to the other side.