30 Oct Weak Ankles?
Weak Ankles?
How to strengthen them at home
Most of us have had that embarrassing moment whilst walking on grass or in high heels and our ankle has given way. The rolling of the ankle makes one look rather like an uncoordinated flamingo. Regardless, often the ankle is left bruised and swollen. Provided that you do not require surgery, applying the PRICE principal is vital in the first few days following your ankle injury. That is Protect, Rest, Ice, Compress, Elevate. We commonly find that once you have sprained your ankle, that you become high risk for doing it again. This is because the proprioceptors and ligaments tend to get damaged and weak. Repeat sprains also cause long term damage and further instability. Ensuring that you strengthen them is thus important.
Here are some simple exercises to do (once your swelling has gone down) to strengthen your weak ankles and to prevent ankle injuries. Repeat each exercise 15 – 20 times per day.
Balance/Proprioception:
Stand on one leg for 20 – 30 seconds. Start with your eyes open and then progress to closing your eyes. This forces the body to become more aware of itself and fires the proprioceptors (balance receptors).
It is always important to seek medical advice, especially if you have experienced a severe sprain or strain to rule out any fractures.
Good luck and stay strong!