Ankle strength is important
for many different sports, whether you are an avid triathlete, dedicated
volleyball player, or even a ballerina. Having ankle strength improves your
stability while you run, which makes you less likely to sprain your ankle. It
also increases your strength when you are on your toes and it helps maintain
balance. Improving your ankle strength can mean a new personal record on your
run time.
ABC’s
For this strengthening
stretch, sit in a chair and raise your right leg straight out in front of you. Start
writing the alphabet in the air with your right foot. Once you get through the
alphabet with your right foot, switch and repeat the stretch on your left foot.
For more of a challenge, trace a set of
upper case letters and then a set of lower case letters before switching legs.
Curbside
Find a curb, step, or
something sturdy that is the same height as a step. Stand with your toes
touching the bottom of the curb or step. You should be facing the curb or step.
Jump with both feet onto the curb or step and then jump back down. This will
help improve your ankle stability and strength.
Wobble
You will probably need to
build your wobble board for this, but not to fret; it’s super simple. You will
need a board that you can comfortably stand shoulder width apart on, so not to
narrow or short. Then in the center of the board you need a sturdy cylinder,
about the size of a standard foam roller, but stronger. You want to make sure
that you attach the cylinder to the board in the center. The last thing you
want is for your board to break on you. Once you have a wobble board, one side
of the board should be touching the ground and the other side should be in the
air, like a teeter-totter. Stand on the board on the side that is touching the
ground first, then step onto the board with your other foot. Balance on the
board, keeping both sides of the board off the ground. Another way to
strengthen your ankles with a wobble board is to teeter-totter on the board by
shifting your weight from one side to the other.
Around the Clock
Like the ABC’s stretch, you
will need a chair. Start by raising your right leg in the air. Slowly move your
foot in circles clockwise, rest, and then with the same foot circle counter
clockwise. Switch legs and repeat.
Up and Down Stairs
This exercise is best done
with a tall step. Stand next to the step with the side of your right foot
touching the step and your left foot away from the step. Step up with your right
foot, while keeping your left foot hovering in the air, and then step back
down. Repeat on the same foot 15 times and then switch legs.
Stay Balanced
Raise your right leg off the
ground and bend your knee towards your glutes. Hold your right foot for better
stability. Balance on your left leg and look straightforward. If this is
tricky, try focusing on an object in the distance. Switch legs to work both
sides. Once you have mastered balancing in one place, repeat the same exercise
as above, but instead of looking straight ahead, move your head from the center
to the left, back to the center, to the right, and return to the center before
placing your foot down. Switch legs and repeat. For challenge mode, balance on
one of your legs and move your head in the directions described above, all
while keeping your eyes closed.
Ankle Raises
Ankle Strengthening Techniques- the main factor which should be taken into care for running and for other sports too.It helps us to increase speed for run and its working as an exercise too. I must have to say that chair concept explained by you is very good for Ankle Strength. Keep sharing this kind of information.
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