Low Impact Ankle Exercises

in #blog5 years ago

Low impact ankle exercises are designed to help you strengthen your ankle muscles as well as improve your range of motion in your ankles. Low impact ankle exercises are often performed during a rehabilitation period, making it crucial that you do not put excess amounts of weight on your ankle.


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RANGE OF MOTION EXERCISE

This ankle range of motion exercise will help you strengthen your ankle muscles as well as increase flexibility in your ankles. Lie down on your back with your legs extended and arms at your sides. From here, bend your toes towards your face, bending until you feel a stretch. Hold the stretch for several seconds before extending in the opposite direction, holding for a few additional seconds before relaxing. Alternate between these two motions until fatigued.

ANKLE POOL EXTENSIONS

This low impact ankle exercise will increase strength in your ankle muscles without putting strain on your ligaments. Wade into the shallow end of a pool. Placing both hands on the edge of the pool for support. From here, push off of your toes, lifting your heels off of the ground and holding this position for several seconds. Return to your original position before you repeat this extensions exercise. As you improve, hold the position for longer periods of time.

ANKLE CIRCLES

Ankle circles will increase range of motion in your ankle joints without putting impact on your ankle. Sit down in a chair with your feet flat on the floor and your arms at your sides. From here, begin your rotating your right ankle in a clockwise motion, keeping your knee stable and your arms at your sides as you do so. After several rotations, repeat this motion with your left ankle. Continue to repeat this exercise until fatigued.

RESISTANCE BAND EXERCISE

This ankle resistance band exercise will strengthen the muscles around your ankle while improving your flexibility. Sit down on the ground with your right leg extended and left leg bent at the knee. From here, wrap a resistance band around the bottom portion of your right foot. Bend backwards with both hands, pulling until you feel a stretch in your ankles. Hold the stretch for five seconds before relaxing, repeating the same exercise with your left leg.

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