Anybody who has sustained ankle injury can vouch for the plethora of problems that it brings. Since our ankles carry almost all of our weight, the seamless working of the joints and the muscles therein is vital for the body to function properly.
There are many problems that the ankle joint can sustain. A common issue is that of sprain, which occurs when the ligaments around the joint are damaged. Similarly, problems of plantar fasciitis and Achilles tendonitis are also amongst the common issues that pertain to the ankle.
Even though to treat the issues you must consult your Orthopedic Surgeon in Lahore, you also need to work on making your musculoskeletal system strong to prevent the issues, and aid in the recovery when they do occur.
One great way to make your ankle stronger is by doing exercises that are focused solely on the wellbeing of your ankle joint.
Ankle flexion
For this exercise, sit on a chair. Then, extend on leg in front of you, and flex or stretch the toe of that foot, elongating it and moving it towards your body. Hold the pose for a few seconds, and then release. Do around 10 reps of this exercise.
Heel slides
For the heel slides, lies on a flat surface. The, fold your leg at the knees, and slide the foot up towards your hips. Go as far as you are comfortable. Then, slide the foot back into original position. Continue on the other side. Try getting in around 10 reps of this exercise.
Heel Raises
For to do this exercise, stand with your hands resting on a counter, or the chair, so that you can balance yourself. Then, left your foot off the ground in backward direction, making a 90-degree angle. Hold the pose for a few seconds and return to original position. Move onto the other foot. Try to do around 10 reps on each leg.
Inversion
For to do inversion, lie down on a flat surface. Then, start to move the ankle of one of your feet towards inwards, in the direction of your other foot. If you are doing it with your left foot, you will move in clockwise direction, and if it’s the right foot, you’d be moving it in anti-clockwise motion. Hold the pose for around 10 seconds or so, before moving onto the other foot.
Eversion
It’s an antithesis of inversion is eversion. In eversions, instead of moving the feet in the direction of the other foot, they have to be moved away from the other foot. For example, the left foot would now be moved in anticlockwise direction, and right in clockwise direction.
Plantar fascia stretch
You’d be needing a round object like a ball or a can for this exercise. Place these on the floor, and then roll your foot over it. After a slight while, shift to the other foot.
Towel curl
Towel curls basically are stretching exercises. To do it, sit on a chair with feet planted on the surface of a towel. Then, grab the towel using only your toes, and lift it off the floor. Hold the pose for a few seconds, and then repeat the process.
Towel stretch
This exercise gives a good stretch to the muscles of your ankle joint. For the exercise, sit with your legs stretched straight in front of you. Wrap a towel around your feet, with both the ends secured in your hands. Then, tug at the towel, so that your feet move towards your body. Hold for a few, and then release.
Word of caution
If you have sustained an injury, it is best that you do the exercises after conferring with your Best Orthopedic Surgeon in Rawalpindi. Moreover, if you feel any unease or pain after doing the exercise, then you must seek help from your doctor then.
