How can i make my ankles stronger?

Question

I go to curves gym and in between machines i do running/jogging cardio ... well my ankle has been feeling sore and would like to make them stronger to prevent them from hurting... what can i do?

Answer 1

Ballet dancers have to have very strong ankles to be able to dance "en pointe" (on their toes), so try some of the basic ballet exercises. Some examples are the plie' (PLEE-ays), where you stand with your heels together, turn your toes out and bend down, pressing your knees out over your toes, then pushing back down on your heels as you straighten your knees to a standing position once again. Also, releve' (RELL-uh-vay) - where you stand, again with your heels together and your toes pointed outward, and then, keeping your knees straight, roll up to stand on your tip toes, then push your heels back down as you roll back down to stand flat-footed again. Another helpful exercise is to stand with just your toes on a step, with your heels hanging off, and let your body weight push your heels down, then push up to tip toe on the step, then let your weight pull you back down as you use your leg strength to control the descent, etc.

The advice about seeing a PT was good, because you want to make sure you're doing these things correctly and not in a way that could potentially damage your ligaments or muscles. But, you could also check out a ballet class - you would get the same benefit of experienced teaching, but maybe have a little more fun - and spend a little less money - doing it.

Hope this helps.

Answer 2

Your Ballet instructor probably has some good suggestion on those themes. i have not executed dance for over two decades (and it turned right into a distinct self-discipline) yet, when I healed a shattered an ankle years in the past, i become suggested to face in a doorway and flex or push my ankle muscle tissues adversarial to the door jamb to reinforce the outer muscle tissues and make the ankle more suitable sturdy.

Answer 3

My niece had this problem. She wanted to start running again, but she knew her ankles were weak and she would turn them. So she made an appointment with a physical therapist and learned how to do some strengthening exercises. Now she runs and is fine.

Answer 4

Take 2 tablets of Glucosamine HCL 1500 mg - with MSM 1500 mg daily,available in COTSCO. - KIRKLAND - Brand.