Our ankles are exposed daily to great stress. Our full body weight is supported by the ankle during standing and walking, making it the most heavily loaded joint in our body. The upper part of the ankle joint is responsible for the raising and lowering of the foot, the inward and outward rotation of our foot allows the lower part of the joint.
In acute phase injury of the ankle, treatment plays a crucial role in preventing discomfort such as recurring pain or instability.
In addition to the regular visit to the physiotherapist or doctor and wearing an ankle bandage or orthosis, you should also perform daily ankle mobility exercises. This will improve your flexibility and muscle strength at the same time and can stabilize your ankle.
With a little practice, you can give your hocks strength again. For this reason, an exercise program for the ankle is a meaningful supplement to the therapy at e.g. Ankle arthritis. Through targeted and gentle movement of the ankle, the supply of nutrients to the cartilage tissue and the blood flow to the vessels can be supported. At the same time, your musculature around the joint is strengthened, which relieves the joint and promises long-term relief of pain.
To be able to move easily, it is therefore important to provide for the strengthening of the ankle. Occurring symptoms in the foot only under stress, treatment in weight-bearing starting position often helps more than in a relaxed position.
Three simple exercises that can protect the foot
Strengthening – toe level
Turn on horizontal vibration on the vibration plate Multiplate 3D and stand hip-wide on it. Then push your feet upwards in a controlled manner until you are standing on the front ball of your toes and slowly lower your heel to the ground again. Repeat the exercise 15 times.
To increase this exercise, you can increase the speed of vibration by one level.
Agility – foot seesaw
Turn on the horizontal vibration on the vibration plate. Sit upright on a chair and place your feet on the vibration plate so that your hocks are in a vertical axis below your knees. Then alternately tiptoe on the toe and heel. Repeat the movement 15 times.
You can also perform this exercise in parallel on the right and left. Making your feet move in the opposite direction improving your coordination at the same time.
Stability - one legged
The Multiplate 3D vibration plate vibrates again on a horizontal option. Stand with one knee slightly bent on one leg and hold this position for about 30 seconds. If the exercise is difficult for you, hold on to a stable object at the beginning. Repeat the exercise 3 times.
Supplementary movements, such as the raised leg or arms, increase the coordination requirement on your leg more intensively, making the exercise even more effective. This exercise is particularly important after ligament injuries in the ankle, as it trains not only strength but also balance and coordination.
*For all ankle mobility exercises: Please consult your doctor if the exercises are suitable for you or if during the exercises you are experiencing any discomfort.
