Rehab to Rebuild: Strengthening Unstable Ankles
To date, Habitat for Humanity of Waukesha County has built 26 homes—and will have added another 6 to that total by the end of Fiscal Year 2017—to help families here in our community. Whether you’ve volunteered to help this charitable organization, you will probably understand that a secure foundation is necessary for a solid structure.
That obviously applies to houses, but it also goes for your body. For this reason, it is essential that you spend time strengthening ankles after an injury (like an ankle sprain) as part of an effective rehab process.
You can strengthen ankles and help reduce instability by following this process:
- The first step entails checking with our office before you start a workout to strengthen your ankles. We will evaluate your current condition and consider your injury history to determine if this is something you should do.
- Once you have received clearance to follow a workout program, begin your session with five to ten minutes of full-body movements like walking, climbing stairs, or jumping rope to promote blood flow in your legs. Keep these activities light and perform them at an easy level.
- Perform eight to twelve repetitions (reps) of an exercise where you raise your heels—like standing and rising onto your toes (calf raises)—in order to improve your ankle plantar flexion.
- Condition your ankle dorsiflexion (ability to bend backward) by performing an exercise that lowers your heels and raises your toes for up to three sets. An example of this is to stand against a wall and raise your toes towards your shins.
- Incorporate a movement-based exercise to further strengthen your ankles. Walking on either your heels or tip toes are examples that can be beneficial. Start slowly (five to ten steps) and gradually increase the number of steps you take as you gain ankle strength.
- Work out every other day and be sure to rest between sessions.
When you have issues with your ankle, feet, or toes, Waukesha Foot Specialists is here for you. We offer exceptional podiatric care and treatment so that you can get back to daily activities like working, exercising, and making a difference in the community. Connect with our office by calling (262) 544-0700.