Are you worried about spraining your ankle? At Farmingdale Physical Therapy East, we can show you the proper exercise techniques that prevent these types of injuries from happening. Our physical therapists treat those with all kinds of conditions, illnesses, and injuries, we eager to provide you whatever treatment is best for your ankle.
Here are simple ankle exercises you can try at home to keep your ankles stable.
Ankle circles: sitting with your legs bent in front of you, cross one leg over the over, and circle your ankle slowly, both clockwise and counterclockwise.
Ankle alphabet: sitting in the same position as above, try and “spell” the alphabet with your ankle
Calf raises: standing with your feet hip-distance apart, shift your weight onto your toes, and slowly lift your heels.
Shin raises: standing with your feet hip-distance apart, lift your toes off the ground, keeping your heels on the floor.
Single-leg balance: standing on one foot, bend your knee slightly, and hold for 20 to 30 seconds. If you start to shake, this means that your muscles are working.
In addition to these preventative methods, our physical therapists in Farmingdale suggest you try these preventative methods as well. Apply the RICE (rest, ice, compression, elevation) method, especially if you have suffered a sprained ankle before. This allows your ankle the proper way to heal, as this will reduce any swelling and bruising you might have sustained. It is also essential to keep your balance in check, as this will help with your ankle strength.
At Farmingdale Physical Therapy East, we will show you different methods to prevent spraining your ankle. Our skilled physical therapists provide excellent preventative care, and with our series of exercises, these will make your ankle stronger and more stable. If you have dealt with ankle problems in the past, our physical therapists are there to help. Call us for your appointment today!