Summer is just around the corner and that means it is time to get outside and go. The beautiful weather brings about a whole slew of activities. Running, biking, soccer, and other high stress sports are popular at this time. Ankles can be injured easily if they are weak and overexerted during these activities. It is important to take precaution and strengthen your ankles so that long lasting injury does not occur. Here are 4 ways to strengthen your ankles.

Stretch

Stretching your ankles is a great way to help prevent injury. Stretching allows for the muscles and tendons to loosen and react to sudden movement and increased exertion. One way to stretch your ankles is to roll the sides of your feet in and out slowly. Rolling your ankles in circles will also help to limber up the muscles before a day in the outdoors.

Exercise

Regular exercise is key to gaining strength. Using light 3 to 5 pound weights will help build muscle in the ankle over time, allowing for definition and longer periods of activity. Exercise bands are also helpful tools for ankle exercise. First, sit on the ground with your legs outstretched. Next, put the exercise band around your feet. Stretch the band back so that you are sitting straight and flex the tops of your feet. You will feel the burn in your ankles as they build up the muscle they need. Have an old jump rope lying around? Pick it up and get hopping. This simple and nostalgic exercise will also help your ankles build up endurance.

Rest

Too much stretching and exercise can actually cause injury. It is important to give yourself periods of rest to help your ankles heal after a long workout. Take the time to sit down and elevate your feet. Icing areas that are sore or swollen can help the recovery process.

Footwear

Proper footwear is key to strengthening your ankles and avoiding pain. When choosing a sneaker be sure to have your foot measured so it fits properly. Good soles and support are also important when choosing a shoe. Every foot is different and so are it’s needs.

Contact Us

Have you tried stretching, exercise, rest, and new footwear? Are you still suffering from weak ankles and pain? It’s time to call a podiatrist to give you the proper diagnosis and treatment you deserve. The staff at James C. Ricketti, DPM , in Hamilton Square, New Jersey, are highly trained, Board Certified professionals. Dr.  James C. Ricketti and Dr. Stephen J. Skokan have had well over twenty-three years of experience working with patients to recover lost ankle strength and heal from injury. If you would like to make an appointment please contact our office at 609-587-1674. We look forward to meeting you and assisting you in your journey to obtain the endurance and confidence you deserve.

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