Aeroflow Mobility Blog

preventing weak ankles

Preventing Weak Ankles for a Healthier Life

Unless there is a painful or restricting issue, we don’t put a lot of thought into our ankles. However, when you think about it, we cannot stand, walk, run, dance or get very far without them. Keeping your ankles in healthy condition not only keeps you moving, it can keep you healthy because of that movement. We all know how important exercise is to overall health and with good strong ankles and legs, we can do a wider variety of exercises, including the one they say is best for you consistently, and that is walking. Much research has been done to show that even walking for just 20 minutes every day not only benefits your waistline, but your heart, your blood sugar levels and improves sleep. Below are some helpful tips and advice to prevent weak ankles from harming your overall health.

Strong Ankles Help Prevent Falls

Another very important idea behind keeping your ankles healthy is to prevent falls. Approximately one-third of people over 65 suffer falls at least once a year. This leads to medical examinations, physical therapy, financial strain and pain that may become chronic. As well as injuring the ankles, these falls can injure the shoulders, hips or head, depending on how the fall occurs. Even fear of falling sometimes reduces the amount of walking someone will do, and that will not help improve overall health! So, how can we prevent this? Don’t neglect your ankles.

Strength and Conditioning Exercises 

Here are some exercises that may increase the strength of the ankles, and therefore, reduce the chances of falling, and ALL of them can be done in the comfort of your own home.

  • Sit with your legs extended in front of you. Flex your foot so that your toes are pointing toward you, then point them away from you.
  • Sitting on a chair, lift your heels up while keeping your toes on the floor. Hold for a few seconds, then lower and repeat.
  • From a seated position, loop a resistance band around the top of your foot then, keeping your leg straight; pull the ends of the band toward you to flex your ankle and foot. Hold and repeat.
  • Place a towel on the floor in front of you. While sitting in a chair, use only your toes to scrunch the towel and lift it up. Switch feet and repeat.

Be Mindful of Your Surroundings

Is your home cleared of clutter and well lit? These are two more ways to help your ankles. If you can see where you are going in your home and do not have to jump over items that should not be on the floor, you will have a safer environment for your ankles and reduce falls. How about your footwear? Make sure you wear supportive shoes that can be easily secured, and with ankle support, like hiking boots, you are giving your ankles extra support. Simply put, taking care of yourself includes taking care of your ankles. If not, you really may not even realize they are there until you are hurt.

Improve Your Ankle Strength Today

If you do find yourself in ankle pain or in need of an ankle brace, Aeroflow Healthcare can help you get a medical brace to provide comfort and support while your body heals. View a sampling of our selection of ankle and knee braces here and fill out our Qualify Through Insurance Form or call an Aeroflow Healthcare representative at 844-6886-5539 to get started today.

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