How to make a weak ankle stronger?!
Question:
How to make a weak ankle stronger?
i sprined my ankle really bad in sept and it still kills me when im doing muey thai does anyone have any exercises to make it stronger??
Answers:
Range of Motion Exercises
Some simple exercises can help maintain ankle motion, and stretch the injured ligaments in the ankle joint.
Achilles stretches
Stretching the Achilles tendon can easily be started soon after sustaining an ankle sprain. While seated or lying down, take a towel and loop it around your toes. Pull the ends of the towel, pulling your toes upwards, and feel the stretch in the back of the ankle. Perform this 3-4 times a day for several minutes.
Alphabet writing
While seated or lying down, write the alphabet in the air with your toes. Make the letters as big as possible. Get creative by trying all uppercase, then lower case, then cursive, etc...
Strength Exercises
The next step in recovery from ankle sprains is strengthening the muscles that surround the ankle joint. By strengthening these muscles, you can help support the ankle joint, and help prevent further injury. Some exercises to perform after an ankle sprain include:
Toe raises
Stand on a stair or ledge with your heel over the edge. Stand up on your tip toes, then in a controlled manner, let the heel rest down. Repeat 10-20 times (each foot), 4 times a day.
Heel and Toe Walking
Walk on your toes for one minute, then on your heels for one minute. Alternate walking on your heel and toes, and work up in time to a total of 10 minutes, repeating 4 times each day.
Proprioceptive Training
Proprioception is the ability of your body to provide feedback to the brain. After an ankle sprain, the proprioception of the joint can be damaged, leading to problems controlling ankle movements.
The best way to simulate proprioceptive retraining, as well as work on range of motion and strength, is with a wobble board. Read on for information about how a wobble board can help with your rehab from an ankle sprain.
Activity-Specific Training
Activity specific exercises may include simply walking or jogging, or may be more intense for athletes who participate in basketball, soccer, or other sports. The key, no matter what level recreational or competitive athlete you may be, is to progress slowly. Begin at very low intensity, and very low duration of activity, and slowly work up--never suddenly increase either the intensity or duration of your activity.