Ankle Strengthening
Athletes such as gymnasts and cheerleaders are highly susceptible to ankle injuries. The tumbling aspect of both sports highly contributes to the risk of injuring the ankle. All the flips, cartwheels, and jumps they do put a lot of pressure on the ankle joints. These maneuvers require strong ankles in order to propel the body into doing those stunts and landing them safely. Weak joints can result in injuries such as sprains, fractures, or tendonitis. Depending on the severity of the injury, the injured athlete may never be able to participate in their favorite sport again. We here at HealthCARE Express Physical and Occupational Therapy can help injured athletes strengthen their weak ankles, or even provide direction as to what exercises to perform to help protect your body from injury.
Try out these exercises to strengthen your ankles and improve your balance:
- Standing Heel Raises: Stand straight with your feet together. Stand up onto your toes, making sure your heels are off the ground. Make sure your weight is evenly balanced between your toes. Do this several times to help strengthen your ankles.
- Tandem Balance: Place one foot in front of the other, and balance for a minute. Switch which foot is in front and do it again. Stand on your toes once you get comfortable doing this.
- Single-Leg Balance: This one is as simple as it sounds! Balance on one leg and try to stay balanced for a minute. Switch sides after the minute is up. To add more of a challenge, try standing on a soft surface and close your eyes!
- Star Exercise: Stand on one leg and hop forward and side to side, making a star on the floor. Do this on both legs and go in different directions.
- Squat Jumps: Begin in a standing position with your feet spread hip-width apart. Slowly squat down before jumping straight up. Be sure to push off on your toes when you jump up.
You know your body better than anyone. If you do these exercises and you feel like your ankles still aren’t strong enough, have your doctor refer you to us at HealthCARE Express Physical and Occupational Therapy.
