Rest up and listen to your bod! Avoid re-injury by resting up, seeing a doc, and listening to your body for any cues of pain or strain.

Some shoes can be repaired when the soles are worn out, but others may need to be tossed (or ideally recycled).

Those ancient ADIDAS might be your babies, but they could also be a total pain in your ankles. Those orthotics might not be as sexy as Cardi’s red bottoms, but healthy ankles are, right? Shoes that lace up around the ankles can be super beneficial, especially when you’re, say, hiking. Doing yoga, Pilates, and other strength and flexibility exercises will also help out your muscles and joints. Build up strength and flexibility to support your feet and ankles.This means that the ankle itself is responsible for up and down motion, or what we refer to as dorsiflexion (up) and plantarflexion (down). Bring knee anteriorly without letting heel rise off ground Perform for 8-10 reps w/ 2-3 sec hold. The ankle is primarily considered a hinged joint in which it only allows one plane of motion, similar to a hinge on a door. Place band at ankle joint line, at the level between medial and lateral malleoli Place a considerable amount of tension through the band. When your muscles are warm, they’re less likely to get strained or tear. Ankle Mobility, Ankle Instability, and Exercises to Strengthen Your Ankle. Do a low impact warmup before exercising.To keep strains and sprains at bay, try the following: You can help prevent and ease ankle probs by protecting your ankles and the surrounding muscles and joints. It’s also a good idea when you’re recovering from an injury with the support of a doctor or physical therapist. If your ankle feels stiff but not super painful, stretching can be very helpful for improving mobility. If your ankle is red or swollen or makes you yelp when you walk, ditto.

If you already suspect a sprain or injury, reach for an ice pack and head to the doc to avoid potentially making things worse. Improving Ankle Mobility for the Squat Ankle Plate Mobilization The ankle plate mobilization is a subtle exercise that takes the knee out over the toe while.

Since a sprain is actually *caused* by overstretching and potential tearing of supporting ligaments, the last thing you want to do right away is stretch it further. Head to a doc to make sure you don’t have a sprain or another injury before you get to stretching. They’re actually the most common sports injury out there (the more you know 💫 ). Blame evolution - or maybe your recent basketball attempt - but ankle sprains are super prevalent. No offense to human ankles everywhere, but they could have been designed a lot better ( same with our knees).

Ankle mobility stretches