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.
It’s a really easy and cool exercise to keep ankles healthy. Thank you.
Do you have some exercises for preventing lower back ache which usually disrupts life a couple of days now and then, please?
My husband and I do an Age Concern programme for balance, strengthening joints, back, eye movements to help balance as well, etc. It is very, very good.
Well done – doing exercises like these every day definitely helps keep your brain active and alert.
Thanks for the information regarding back pain. I get it at times and do what I can to pull the muscles back..
Can we get the Age Concern programme? They sound helpfull\.
Here is a link to classes being held by various Age Concern branches. I am sure they would love to hear from you!
Low back pain can quite often be as a result of a lack of mobility at both the hip and the thoracic spine (the middle vertebrae). Simple hip rotations (hoola hooping without the hoop), and taking the hips from side to side as well as forward and back can loosen up the hips. Gentle torso turns with the elbows bent and at shoulder height can help free up the thoracic spine, as well as taking the arms as high as possible to the sky, looking up as you do so. Repeat all these moves 6-8 times or to the point that you feel you are moving more freely.
Watch out for a fuller article on this next month!