12 exercises to strengthen the ankle

Almost three weeks ago, I was not very attentive and preferred to look around, not his feet. In the end, I strongly sprained foot, the ankle was swollen and I feel the effects to this day. Moreover, based on my previous experience sprains, leg may be felt for several months. Because of this, I had to limit my sports, and some even give up for a while.

In order not to repeat this sad experience, I will look at his feet and ankles strengthened. In addition, the streets have snow and ice, so those who does not give up runs, even in such weather, the exercise will be particularly useful.

The ankle has several muscles that help maintain it during any kind of physical activity. Therefore, strengthening these muscles helps increase performance and avoid injuries.

proprioception

Proprioception - the ability of an organism to determine its position in space. If an athlete moves to the position, which can injure the ankle, increasing this ability will "warn" him of the danger of injury for this situation. In addition, it increases productivity. A man with a good sense of balance and awareness can use your body more efficiently. Therefore, it begins with exercises for balance. Especially because for their implementation does not require special equipment and can be performed even in the office.

Exercise in the balance

1. Stand on one leg. Hold on one leg for 30 seconds. Then change legs. Time can be reduced to 1 minute.

2. Balancing and catching. This exercise can be done with a partner. Standing at the foot of an ode, tossed the ball to each other. Try every time to change its direction - that is closer to the right hand, then the left, then higher, then lower. Then change legs. Perform 3 sets of 30 seconds on each leg.

3.Mini squats on one leg. Standing on one leg, do the 10 poluprisedany with output leg slightly forward. Then, 10 of the free leg is put aside and 10 sit-ups with the free leg is pulled back. Repeat the same exercise with the other leg.

bracing

Strengthen ankle in several ways. In the first form of exercise you should use the expander or a special rubber band (thera-band), which is available over the counter. But I am not sure what is sold in our pharmacies.

Inversion

When you perform the following exercises, wrap the tape around the upper part of the foot and bend your leg. This exercise works out the internal muscles of the foot. Perform three sets of 20 times on each leg in each direction.

The rise on the toes

The second way to strengthen your ankles - this rise on your toes. Perform upgrades on your toes need both in standing and in a sitting position, as this will help strengthen the calf muscles and Achilles tendons. Perform 3 sets of 20 repetitions.

Plyometric training

The third option of strengthening - plyometric training, which are used for different types of training ankles jumping. Perform 10-15 repetitions.

Scissors

Jumping from squat. Start execution of a jump from the position "stop squatting" jump out up and land softly.

Exercise for running

Arrange a run on their toes by using 50% of your maximum speed. One such repetition distance - 15 meters.

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