Blog Posts

Strengthening the ankle joint!!

The ankle is a complex hinge joint that is primarily defined by the shin bone (tibia) and its meeting with the talus bone on top of the foot. There are several other bones that surround this meeting, as well as all the muscles, ligaments and tendons that make these bones moveable in several directions.
Let’s focus on how to prevent ankle pain and injury by improving the joint’s overall function.
Running and sports that involve agility are usually the cause of most ankle injuries, and these usually stem from the joint and tissues that surround it not being strong, mobile or stable enough to control the joint when asked to perform a task.
These exercises for the ankle and foot will help strengthen the joint by creating stability and mobility in the surrounding regions.
FOAM ROLL
The peroneals are a group of muscles that run down the side of the lower leg and attach between the knee and the ankle. Their respective ligaments run around the foot and ankle and can cause pain and undo tension when these muscles are tight. Using a foam roller to perform self-myofascial release therapy will help muscle release tension and, as a result, relieve the stress being placed on the attachment points in and around the foot and ankle.
STRETCH
Because the hamstrings and calf (and soleus) are the major muscles in the posterior aspect of the leg, they are primarily responsible for plantar flexion of the foot and can become tight when there is an issue of mobility in the ankle.
CREATE AN ARCH
A weak foundation is often to blame for other areas of the body becoming injured, so a good place to begin training is improving the support system. Strengthening the arches in the feet will help provide additional support to the ankle.
ENGAGE SUPPORT MUSCLES
By including dynamic movement patterns, especially when barefoot, the muscles that support the foot and ankle movement will be engaged to further improve stability of the joint.