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How to Strengthen Your Ankles In Easy Ways To Prevent Sprains

Nov 15, 2022

Urgent Care

How to Strengthen Your Ankles In Easy Ways To Prevent Sprains

The ankle muscles hold a lot of weight throughout the day and can turn weak over time. Weak ankles are prone to frequent injuries and can cause mobility issues. Ankle sprains are extremely common, with there being about 30,000  ankle sprains per day in the US alone. Ankle injuries are more common in sports, and athletes should be cautious of them. However, ankle sprains are extremely common experiences in day-to-day life.

Weak ankles can also lead to chronic instability. One of the grave concerns with weak ankles is the consequential effects on the knee and hip joints.

Here’s everything you need to know about weak ankles and ways to strengthen them:

What Are the Causes of Weak Ankles?

Knowing the reason behind weak ankles is important before deciding the right course of treatment.

  • Older Age: Gradual wear and tear of the ankle joint as a result due to aging.
  • Injury or Trauma: Certain sports-related injuries can cause temporary or permanent damage to the ankles.
  • Poorly fitted footwear: Wearing the wrong footwear can damage your ankle muscles and pose severe consequences.
  • Certain foot conditions: Medical conditions such as Achilles Tendonitis, Gout, and Osteoarthritis can lead to weak ankles.

Symptoms of Weak Ankles

Before learning about how to prevent ankle rolls, it’s important to learn about the symptoms of weak ankles.

  • Repeated ankle sprains
  • Frequent ankle rolls
  • Instability
  • Ankle or feet sores
  • Difficulty wearing heels

Why do Your Ankles Deserve More Attention?

Many people do not take ankle sprains seriously and stick to home remedies. However, frequent ankle sprains can be a sign of weak ankles. Your ankles are one of the most important joints in your body. They carry your body weight and help you with mobility. That’s why taking care of your ankles is very important.

How to Strengthen Your Ankles?

Here are some simple exercises for weak ankles to increase stability and mobility:

  • Toe-Heel Walking

    The exercise is easy and can work well for your ankles. You can perform it by following some simple steps-

      • Shift the body weight to the back of your feet and walk.
      • Aim for 8-10 sets while taking small breaks.
      • Shift the weight to the front part of the feet.
      • Walk on your toes, keeping your balance.
  • Single Leg Balance

    It is an effective exercise for weak ankles and helps restore balance after an ankle sprain. The steps for this exercise are:

    • Shift your body weight on one leg and hold the position.
    • Switch legs and repeat the practice.
    • Aim for 8-10 sets
  • Draw the Alphabet

    Among all the weak ankle exercises, it is the easiest one. You can perform it by following the given steps-

    • Lie back or stand next to a chair for support.
    • Lift your leg and draw alphabets in the air with your toe.
    • Repeat the process with another foot.

If you are experiencing pain, swelling, or frequent ankle rolls, it’s advisable to work with your doctor before starting any exercise for weak ankles. Once your doctor checks you and gives the go-ahead, you can take your time to adjust these exercises into your daily routine to maintain stability and balance.

Express Urgent Care Can Help You with Your Ankle Issues!

Weak ankles can lead to various injuries. If you suffered an ankle injury like a sprain or strain, then you need to visit us at MI Express Urgent Care clinic in Canton, MI, immediately, as ankle issues can become a problem in the long run if left untreated. Our expert doctors will provide compassionate treatments for all kinds of sprains and strains at your convenient hours. Contact us  today and get the right treatment for weak ankles with unbelievable ease.

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