Published 11:59 IST, April 4th 2024
Weak Ankles? Try These Exercises To Restore Strength
Weak feet can prove to be a strong impediment when it comes to giving it one's all for their fitness goals. Try these moves to dissolve the pain overtime.
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While a determined and strong mind is essentially first step to setting forth on journey to achieve one's fitness goals, some physical impediments can create quite unsurpassable roblock in giving same an honest attempt. A rar pressing concern in this regard, is condition of weak ankles. Ankle pain tends to t just restrict, but isolate effective use of lower body during an aver workout session. logic behind restoring ankle health, however tender or however serious, follows same logic as having a strong foundation for a sturdy structure.
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Stretches to prep your ankles for a workout
As per a Cleveland Clinic report, warming up one's ankles prior to hitting gym - or something lower-body intensive like running - will always serve one in long run. most simple (and fun!) in this regard, is drawing alphabet with one's toes. Lie down on your back and flex one leg into air as you trace alphabet with your foot - repeat on or side.
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This should ideally be followed up with a quick routine of supine dorsiflexion and supine plantarflexion. former involves lying on one's back and taking feet on toes so that y are well and arched - hold pose for at least 30 seconds. latter, also meant to be held for 30 seconds, involves simply pointing your toes straight so as to create tension around ankles. Conclude routine with 30 seconds of slow calf raises.
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Exercises that spotlight ankles
After a good stretch routine, those with weak ankles must focus of increasing ir stability. Start easy with single leg stance. Stand on one foot with leg slightly bent as you try to create balance - follow this up by trying to extend raised leg out straight. When confident eugh, try to pivot your upper body forward with one arm raised out front and taking raised leg backwards. Repeat routine, nice and slow for at least 20 seconds on each side. Ar routine to consider is tandem walk. This simply entails walking in a slow and focused manner by placing one foot in front of or in a way that toes of one are touching heel of or.
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If you suffer from particularly weak ankles, always consult with your healthcare provider before indulging in a workout routine.
22:55 IST, April 2nd 2024