Are your legs and feet regularly sore and tired by the end of the day? If so, there's a good chance that you may have weak ankles. Weak ankles are defined by instability of the feet and increased pressure under the feet. Because this lateral underneath portion of the feet is usually favored when weak ankles are present, it's common for the feet and legs to feel extremely tired by the day's end. If you're active, regularly rolling the ankles may be another sign of a lack of strength in this area due to instability.
Fortunately, weak ankles are fairly simple to correct over time through exercise, stretching and treatment. With that being said, here's a look at some exercises and treatments that your Alexandria podiatrist often recommends in order to strengthen the ankles:
- Calf raises: Ankles and the lower body can be strengthened via exercise. One of the easiest ones to perform is the calf raise. Calf raises can be done anywhere and simply consist of standing on your toes. Start with 10-15 reps and as you progress over time, consider holding weights to up the ante.
- Heel walking: Another simple exercise, this consists of lifting the front of your foot off of the ground so you're just walking on your heel. Do this as you walk around the house or office. You may look a little unusual, but it's very effective.
- Hopping and leaping: Hopping and leaping from side-to-side and forward-and-backward can help increase your lower body strength and improve proprioception, which is the awareness of where your ankles are located and how they are performing.
- Proper stretching: Speaking of proprioception, proper stretching of the ankle can also help with this. To stretch, just gently roll your ankles and perform other stretching postures that work the tendons.
- Orthotic devices: Ankle bands, braces and other stabilizing devices are ideal treatments for weak ankles (not to mention for treating strains and sprains). Many orthotics encourage proper posture and also help strengthen the ankles.
For more information on how to strengthen weak ankles, contact us today to schedule your initial examination with an Alexandria, VA area podiatrist. We understand the important role that your ankles play in helping you keep mobile and healthy. To schedule your appointment at our Alexandria, VA area podiatry office, click here.
This information is not meant as medical advice. It is provided solely for education. Our podiatry offices in Springfield, VA or Bethesda, MD would be pleased to discuss your unique circumstances and needs as they relate to these topics.
The Podiatry Center
Alexandria, VA's Top Rated Podiatrist Specializing In Ankle Pain
The Podiatry Center and Dr. Paul Ross treat all medical and surgical foot pain, ankle pain, heel pain and sport injuries. Dr. Paul Ross, a licensed podiatrist near Alexandria, VA can help bring you relief from foot pain.
Dr. Ross and our VA podiatry office offers the most effective and state-of-the-art, highest quality podiatry care with a smile, to patients in our local community, including: Springfield, VA, Arlington, VA,Fairfax, VA, Burke, VA, Gaithersburg, MD, Potomac, MD, Annandale, VA, Chevy Chase, MD, Bethesda, MD, Woodbridge, VA, Rockville, MD, Silver Spring, MD and Alexandria, VA.
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