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Balance Exercises To Assist In Ankle Stability

Whether you’re an athlete, a weekend warrior, or just looking to improve your balance, these ankle stability exercises are for you. Developing strong ankles will not only help you in your current activities but also reduce your risk of injury in the future. And while you’re working on your ankles, don’t forget to also focus on improving the strength of your hips and knees.

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Benefits Of Foot And Ankle Exercises
To Prevent Injury

Your feet and ankles are key components in just about every movement you make. From keeping you balanced to helping you get around, they’re under a lot of stress and need to be strong and healthy to do their job well.

 

That’s where foot and ankle exercises come in. By strengthening the muscles, tendons, and ligaments in your feet and ankles, you can help prevent injury. And, if you already have an injury, exercises can help speed up the healing process.

 

Foot and ankle exercises also improve your balance and coordination, which can help you avoid falls. And if you participate in activities that put extra stress on your feet and ankles—such as running, basketball, or tennis—stronger muscles will help protect them from injury.

Balance And Proprioception
After Ankle Injuries

There are two main types of ankle injuries: fractures and ligament sprains. Both types of injuries can cause long-term problems with balance and proprioception.

 

Fractures can damage the bones and joints in the ankle, which can lead to arthritis and joint instability. This can make it difficult to walk and stand on uneven surfaces.

 

Ligament sprains can damage the ligaments that support the ankle joint. When the ligaments of the ankle joint are torn, the joint becomes unstable, which can also make it difficult to walk and stand on uneven surfaces.

 

Balance and proprioception exercises are important for people who have had either type of ankle injury. These exercises help to retrain the brain and muscles to work together so that you can move more safely and effectively.

Why Balance Exercises are Important After An Ankle Sprain

It's not unusual to sprain your ankle. In fact, according to the American College of Emergency Physicians, ankle sprains are one of the most common injuries treated in emergency rooms. A sprained ankle occurs when the ligaments surrounding the ankle joint are stretched or torn.

 

Most people recover from a sprained ankle within a few weeks with little or no long-term problems. However, some people may have ongoing pain and instability. This is where balance exercises come in.

 

Balance exercises help ankle strength and the muscles around the joint and improve proprioception (joint position sense). This can help prevent future ankle sprains and other injuries.

Ankle Strengthening Exercises

If you're an athlete, you know that ankles take a beating. And if you're not an athlete, well, let's just say your risk of injury is lower. But that doesn't mean your ankles are invincible. In fact, ankle injuries are some of the most common sports injuries. When you have an ankle injury, you reduce your proprioception and balance, opening you up to further injury.

 

But there's good news! You can reduce your risk of ankle injury with some simple exercises to strengthen your ankle. Below are three different styles of exercises all designed to help strengthen your ankles and get you started on improving your balance. Here are three to get you started

Proprioception Exercises

Proprioception is the awareness of the position and movement of our limbs. It plays a vital role in balance, posture, and coordination. Improving proprioception can help prevent injuries and improve performance in sports and other activities.

 

There are many ways to improve proprioception. One way is to do proprioceptive exercises. These exercises help train your body to better sense its position in space. They can be done with or without equipment. Here are three examples of proprioceptive exercises:

 

1. Balance on one leg: Stand on one leg with your eyes open. Hold for 30 seconds to 1 minute. Repeat 3-5 times on each leg.

 

2. Walking heel to toe: Place your heel just in front of your toes, then walk forward heel-to-toe across the room.

Single-Leg Balance To Help Strengthen Your Ankles

If you are looking for an ankle-strengthening exercise that does not require any equipment, then look no further than the single-leg balance. This simple but effective move can be done anywhere and is a great way to improve your balance and proprioception (joint awareness).

 

Here’s how to do it: Stand on one leg with your knee slightly bent. Hold your other leg out in front of you with your foot flexed. Slowly start to raise your heel off the ground until you are standing on your toes. Hold this position for 10-30 seconds before lowering your heel back down to the ground. Repeat 10-15 times on each leg.

 

This exercise may seem easy, but it is actually quite challenging for many people. If you find yourself wobbling or losing your balance, keep practicing and have a stable object to hold onto.

Learning To Balance On An Unstable Surface

An unstable surface is any surface that is not level. An unstable surface can be anything from an uneven sidewalk to a hill. It is important to learn how to balance on an unstable surface because it can help you avoid injury.

 

There are three main types of balancing: 1) maintaining your center of gravity over your base of support, 2) using your body weight to shift your center of gravity, and 3) using your muscles to stabilize your joints. To maintain your balance on an unstable surface, you need to be constantly aware of your center of gravity and make adjustments as needed.

 

The best way to practice balancing on an unstable surface is by using a foam pad or something similar. Start by placing the pad on a flat surface. Then, stand on the pad with one foot and slowly lift the other foot off the ground.

Start Working On  Your Balance &  Stability

Ready to take the next steps in improving your balance and stability? Schedule a consultation at Base Camp Health to assess your balance and stability to determine if and how it can be improved to help you accomplish your greatest goals. Getting the results you want are as easy as 1-2-3!

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1. Schedule a consultation at Base Camp Health

2. Get your personalized care plan

3. Reach your highest goals!

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