Flexible Ankles
Why you should keep your ankles flexible
When you think about exercising, you probably think about arms, legs, and core muscles. Have you ever thought about exercising your ankles?
Ankle injuries are one of the top reasons people go to the orthopedic emergency departments for treatment. Too much stress or strain without strength and flexibility leads to injury.
Stiff ankles can make it difficult to get out of bed in the morning or climb stairs. It may be harder to keep your body balanced and navigate uneven terrain.
Ligaments and muscles stabilize the ankle joint, helping the foot and ankle to navigate uneven surfaces when walking or standing. Your ankles also distribute your weight and help to support you.
Everyday activities like running, jumping, and climbing put more stress on the body’s ankle joint and other joints.
An injury can occur when you step down the wrong way, or the foot becomes twisted. Another common cause is someone stepping on your foot, especially during competitive sports.
Osteoarthritis is a common cause of ankle stiffness
Age is also a factor. As we age, our soft tissues, such as tendons and ligaments, become less resilient. Any previous ankle injury may leave behind scar tissue, which restricts motion.
The Achilles’ tendon is a common point for injury
This is often resulting from running or over-stretching. Tendons on the back and sides of the ankle and the top of the foot may become inflamed.
Our shoe choices can contribute to ankle injury
Our feet and the shoes we wear are also a contributing factor to an ankle injury. Excessive wear and tear on the ankle come from high arches or flat feet. Bone spurs in the heel may change the way we move, thus contributing to ankle stiffness.
Excessive sitting shortens and tightens the calf muscles affecting the ankle and the foot. Plantar fasciitis is a painful inflammation of the tissue that runs across the bottom of one’s foot. This tissue connects your heel to your toes. The inflammation changes the way you walk, affecting your ankle strength and flexibility.
Bottom Line: Flexible and strong ankles help keep your body aligned and balanced, resulting in less pain and discomfort, especially back pain.
Here are some suggestions:
- Keep your feet healthy
- Vary the heel height of your shoes
- Stretch out your calf muscles
- Circle your ankles when standing and sitting
- Walk barefoot when it is safe
Watch these videos for some exercise suggestions:
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