How to strengthen your ankle injury

Do you want to strengthen your ankle injury? It can be disappointing to injure your ankle as often, rest is the only way to heal it. If you are on the road to recovery or you want to strengthen your ankle injury, there are some simple exercises you can do. These movements can be done at home or while you’re out – all you need is a wall and a step. These exercises are also valuable to implement if you want to keep your ankles strong, so you can help avoid an ankle injury while running.

Floor stretches

An effective way to strengthen your ankle injury is to sit down with your legs in front of you. Spend time stretching your feet away from you, and then pulling them toward your body. Alternate these stretches and use a resistance band if you want to feel a more significant stretch.

Step stretches

Find a stairwell with a handrail. Place both feet on a step, facing upstairs. Make sure the balls of your feet are the only parts of your feet on the stair – your heels should hang down which creates a good stretch. Strengthen your ankle injury by holding this stretch for as long as you can up to 60 seconds. Work up to that length of time if it’s too difficult to start with.

Turn around and look downstairs. This time balance your weight on your heels and allow the front of your feet to stretch over the edge of the step. Again, hold this stretch for up to 60 seconds.

Finally, turn around again so you’re looking upstairs. Balance your feet so your heels are hanging over the edge of the stair. This time press up so that you’re standing on the tips of your toes and then slowly lower your weight back down so your heels drop. Repeat this 3-5 times, holding for around 10 seconds each time.

If you implement these stretches into your routine a few days a week, you should start to notice more strength and stability in the muscles that support your ankle joint.

 

About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

 

The best insoles to help strengthen your ankle injury

If you have weak ankle, twisting over far too often, the Performance insole has a deep heel cup to stop some of the excess movements. A combination of the Performance insoles and Recovery socks may give the ultimate solution to your ankle twisting over and aid recovery.

Ankle problems can be caused from running either too far or running on hard surface, reduce your distance and run on softer ground. Strengthening exercises of the ankle can also help but to ensure that the exercises you preform are safe and effective, it should be performed under medical supervision. Talk to your clinician about what is best for you. Do not ignore pain, you should not feel pain during an exercise.

Enertor performance insoles and Recovery socks are available to buy from our online shop.

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.

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