Have you ever sprained your ankle?
And hobbled around for a few days?
Then you know how essential a healthy ankle is to your ability to move.
Your ankle maintains your centre of gravity, which constantly changes as you move.
In order to stay upright, your proprioception systems (involving muscles, tendons, ligaments, fascia and joints) make constant adjustments over the changing base of support.
That’s why your ankle plays a key role in preventing you from falling over.
Keep your ankle strong and mobile.
With these simple exercises:
(Can be done seated or standing)
1. Simple ankle circles – rotate your ankle joint in both directions 3-4 times
2. Toe points and heel digs – Pull your toes back towards your shin bone as you ‘dig’ the heel into the ground. Now point the toe. Repeat 3-4 times each foot.
(Do these standing)
3. Calf raises – rest hands lightly on something for balance and then rise up onto your toes,
Repeat up to 10 times. Do this while you are at the sink maybe?
4. Tippy toe walks – take a few steps, up on your toes, then on your heels. Make this a regular habit when you are going to the kitchen to put the kettle on!
It is never too early to start and never too late to begin!
Exercise Specialist, Kris Tynan.
Watch out for more great exercise and lifestyle tips from Kris Tynan next month.