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8 ankle exercises to keep legs strong and prevent injuries



Before you get ready for a great lower body workout, you should make sure that you can stand on your feet beneath you. Weak and wobbly ankles are a simple precursor to many different types of injuries.

To avoid many types of injury to the feet, perform your proprioception training with your strengthening routine.

What is Proprioception?

You can strengthen the muscles in and around your ankles as much as you like, but if you do not have good proprioceptions, your ankle strength can not help you. Proprioception is the perception or awareness of the position and movement of your body in space. Basically, it's your brain's ability to orient itself in space.

There is a feedback loop between your peripheral nervous system (especially sensory receptors) and your brain that helps your brain send the fast signals it needs to stabilize itself long before you have time, a conscious decision about it to hit which muscles have it activate. In order to improve the stability of the ankle, you should therefore strengthen both systems ̵

1; the neuromuscular and the musculoskeletal system.

The Muscles of the Ankle

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Rendering of the ankle.

Getty Images SEBASTIAN KAULITZKI

There are many muscles that cross the ankle, including gastrocnemius, soleus, posterior tibialis, Flexor hallucis longus and peroneal longis and brevis These muscles should strengthen you in several ways, and each muscle helps to move your ankle and stabilize the ankle.

When muscles on one side of the joint contract or shorten The ankle will move in that direction and at the same time extend the muscles to the opposite side, so if you want to stay quiet instead of not having any of the muscles active, you want multiple muscles to work together or "contract" to move in multiple directions

Many strengthening exercises for the ankle concentrate on the stability of the spine unggelenks, which is important for any running or jumping sport as well as for the daily function. But the stability of the ankle comes not only from your muscles, but also from your brain. Proprioception is the key Here, by practicing these exercises, you can help your brain know how and when to stabilize the ankle, and support this system with stronger ankle muscles.

Check out this list of ankle exercises that target both the muscles in and around the joint and the system that best activates them when needed.

Ankle strengthening exercises

Standing heel lift

] Two up, two down

Stand against a kitchen table or table so you can easily touch the surface for stability to reach. Start to stand normally and feel hip-width apart. Raise your heels slowly by raising your toes. Slowly get back in control (do not drop).

Stay in control of the movement and walk to the toes as long as this movement is painless. Do not let your ankles roll. Repeat for 2 to 3 sets of 10. Stretch your calves afterwards.

Standing heel lift

Two up, one down

This variation of the heel lift is slightly more difficult. Start the same way and get on your toes. Then, instead of lowering both heels at the same time, take one foot off so that you stand on the toes of one foot and only lower one foot with it.

Repeat the process by going up with both feet and then one foot down. Do this 10 times on one side, then 10 times on the other side.

Single-Leg Balance on an Unstable Surface

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Getty Images skynesher

One of the best ways to improve the stability of the ankle is stability of the ankle. Try an Airex or a other types of dense foam or a slightly soggy surface, just stand on one foot and try to balance for at least 30 seconds. If your ankle wobbles everywhere or you can not hold your balance for more than 5 seconds, you may have to Do not get ready for this exercise.

If it's 30 seconds on a foot, try a softer surface or the round side of a BOSU ball and add a ball if you're doing this alone or playing still with a friend, if someone is near. Still lightly use a weighted ball, and let it throw from your friend on each side of you, so that S Throw away your focus.

Resistance to ankle dislocation and inversion

This exercise requires a resistance band. Tie a small loop at the end of a three-meter-long elastic resistance band. Put your foot in the hole. Start by placing the middle of the loop around the base of the big toe. Wrap the ribbon so that you create a draw line perpendicular to your leg from this point.

Start with the foot towards the little toe. Then slowly move your foot against the resistance towards the big toe without moving your knee. Carefully return the foot to the starting position with the control. Do not let him back off the line. Repeat the process with the tape in the opposite direction – with the loop around the base of the little toe and the tape anchored on the opposite side. Perform 10 to 15 repetitions each.

Star Practice

Stand in one spot and place cones in a "star" shape, with 5 cones in a circle around them. While balancing on one foot, tap each cone as you move around the "star".

Note: For a cone, you must be diagonally behind and for another cone you must reach the balance on the leg diagonally. Repeat the cycle five times. If it's easy, try a slippery or unstable surface such as an Airex foam pad or BOSU.

Squat Jumps

The muscles of the gastrocnemius and soleus are the key muscles for propulsion and strength. They act like a coiled spring and store kinetic energy, which when released causes an elastic energy that drives you into the air.

Squat jumps are a great exercise to strengthen these muscles while strengthening the glutes, quads and thigh muscles. Begin standing with the hip width of your feet. Slowly lower to the ground before jumping straight up. Continue to jump straight up, pushing your toes as you crouch between each jump.

Squats on Balance Board

Regardless of whether you travel by public transport or just standing on an uneven surface, add a dynamic component to your balance exercise to increase the challenge.

Stand on a balance board or wobble board with a pivot point (medial to lateral or anterior to posterior). Bend your knees slightly to find stability, then do 10 squats without any edge of the board touching the ground.

      Soleus Presses

      The soleus is a broad, shallow muscle beneath the saucy Gastrocnemius, which is key when running, running, balancing and jumping. Try Soleus pressing to strengthen the soleus. Sit with your knees bent, your toes on a Smith machine bar, and weigh them over your knees. With your toes in contact with the ground, slowly lift the heels that press on your toes. Then slowly lower again. Control is the key. Perform this until exhaustion.


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