💡When we engage in exercises, we know the importance warming up can help with; decreasing the risk of injuries and helping to improve our range of motions. Ankle sprains are one of the most common types of sports injuries and we often overlook warm-up exercises specifically for our ankles.
Below are a few stretches that are easy to learn for kids and adults!
1) Ankle Alphabets
Sitting with your legs in front of you, draw out letters of the alphabet with your toes. Having your ankle and foot hanging over the edge of a bed or pillows will be easier for full mobility.
Once you make it through the letters A to Z, repeat on the other foot.
2) Ankle Inversion
Sitting with your legs straight out in front, turn your foot inwards as far as possible.
Hold for 10-15 seconds and relax. Repeat this for 5-10 times for each side of the foot.
3) Ankle Eversion
Sitting with your legs straight out in front, turn your foot outwards as far as possible.
Hold for 10-15 seconds and relax. Repeat for 5-10 times for each side of the foot.
4) Ankle Plantar Flexion and Dorsi Flexion
Sitting with your legs in front of you, flex your ankle up by pointing your toes towards your knees.
Hold this position for 5-10 seconds. Relax.
Extend your ankle by pointing your toes toward the ground.
Hold this position for 5-10 seconds.
Repeat this set 5-10 times for each side of your foot.
➡️Disclaimer
The post is not supposed to replace any medical advice. If you are experiencing any pain, please consult a therapist as soon as possible. You may contact us or make an appointment at 905-771-8882 or info@cesphysiorehab.com, we are more than happy to help!
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