Look Who it Was Random video

How to Strengthen your Ankles and Prevent Injury

307 views · Published 26 October 2018 · 3:21 · Indexed 25 September 2026

Channel: Nathen Mixon · 2018 · People & Blogs

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How to Strengthen your Ankles and Prevent Injury
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1. On average that’s how many ankle sprains are happening each day. More than likely if you are watching this video it has happened to you.
2. If you have an injury that is putting a limitation on your life it could also be a stress fracture on your bones. Training on this could make your ankles a lot worse. In that case, consult with your doctor
3. If you have Tendonitis and or arthritis which is pretty common stretching may do the trick

1. If you are a runner or a dancer you want to start stretching and strengthening those ankles at least 1 minute before your maneuvers. 
-To warm up those tendons, nice and easily roll onto the outer portions of your feet and just walk around. Yah you are going to look a  bit odd but you are going feel amazing! Your ankles anyway…

2. Warming up the tendons isn’t enough sometimes so we have to stabilize the muscles in your ankles too. You can do this move anywhere as long as you have a chair
-While sitting, extend your leg keeping your knee upright, Move to the right about 15 times then to the left the same amount of reps. Rest for about 3-5 seconds and do it again. 
- If I know I have a long run the next day I do about 4-5 sets on each ankle

3. The older you are the more prone you are to injuring your Achilles. The Achilles tendon is in the back of your ankle. I myself was feeling this recently and stretching it on a normal basis gave me so much comfort.
- To stretch your Achilles, stand with your feet about shoulder width apart. Bring one leg back keeping it straight and the foot facing forward. The front knee will bend to about 45 degrees. The key here is to keep that heel on the floor. Hold for about 20 seconds then switch. As you practice this every day, you will get stronger and more flexible preventing the dreadful injury.

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ATTENTION:
You should consult your physician or other healthcare professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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