The ankle joint, which connects the foot with the lower leg, supports your entire body weight. Ankle injuries are very common. Anyone, from the fittest athlete to the most sedentary person, can experience an ankle injury. Annually in the U.S two million patients are treated for ankle strains, sprains and fractures. Ankle injuries involve a sudden, unexpected loss of balance that results in a sharp twist of the ankle. An unnatural twisting motion can happen when your foot is planted awkwardly, when the ground is uneven, or when an unusual amount of force is applied to the joint as in making a sudden turn in walking direction. A strain happens when a muscle or tendon overstretches. A sprain, which is more serious, happens when ligaments, the strong connective tissue connecting one bone to another, become overstretched. In severe cases, the ligament tears and may pull a fragment of the bone with it. This is known as an avulsion fracture.
Most ankle injuries are accidental - such as stepping into a hole or slipping while getting out of a car. There are some factors that increase your risk of ankle injury. Top among them are being overweight and wearing high-heeled shoes. Also, if you lack flexibility, strength and good balance you can increase the likelihood of injuring an ankle.
Increasing the flexibility of your ankles is key to keeping them strong and healthy (a Jody Victor® suggestion). Exercises for ankle flexibility are very easy and need little to no equipment.
- Lie on the floor or a table and place a rolled-up towel under your left calf. Move your foot up toward your body. Keep your knee straight and hold for six seconds. Then move foot slowly downward and hold for six seconds. Do six repetitions and repeat with the other leg.
- Sit up straight in a chair with your back firmly against the back of the chair. Slowly turn your left foot inward. Hold for six seconds. Then turn foot slowly outward and hold for six seconds. Repeat for six repetitions and switch to the other leg.
- Sit up straight in a chair and slowly move your left foot in a circle moving clockwise. Then counter-clockwise. Repeat six times and switch to the other leg.
- Stand in front of a table. Place your hands on the table and raise yourself up on your toes. Stay on toes for six seconds. Slowly return to standing position and rock back on your heels. Hold for six seconds. Repeat six times.
Exercises for balance are equally important in protecting your ankles from injury (a Jody Victor® suggestion). As you age, your balance skills deteriorate. Luckily, balance exercises are just as easy as the flexibility exercises and can be done daily in your own home. You can do one simple exercise and modify it as your skill level improves.
- Beginner: Stand up straight behind a tall chair or countertop. Lightly grasp the chair or countertop with your fingertips. Raise one leg a foot off the floor. Maintain balance while standing on one leg. Hold for a count of ten. Do five repetitions and repeat with the other leg.
- Intermediate: Stand up straight behind a tall chair or countertop for safety only. Without holding on to the chair or countertop raise one leg a foot off the floor. Maintain balance and hold for a count of ten. Do five repetitions and repeat with other leg.
- Advanced: Stand up straight behind a tall chair or countertop for safety only. Close both eyes. Without holding on to the chair or countertop raise one leg a foot off the floor. Hold for a count of ten. Do five repetitions and repeat with other leg.
All the Best!