Prevent a domino effect.
Whenever I have an ankle injury, another twist-while-Im-just-walking incident comes along and ruins my day.
Experts in This Article
Dr. Hector received training in primary care sports medicine.
More specifically, it connects your tibia, fibia, and talus.
These bones are attached by ligaments or tough bands of tissue that stabilize joints and prevent excessive movement.
Ligaments, however, arent as flexible as our muscles.
Dr. Hector received training in primary care sports medicine.
They dont heal as quickly.
So when you twist your ankle, the ligaments surrounding the ankle take the most significant blow.
Thisweakness can lead to repeated twists.
Its Amazing How Its All Connected.
This can help with ankle stretching, strength, and dexterity, Dr. Hector says.
Wall calf stretch:While standing, place your toes on the wall with your heel on the ground.
Your foot should be at an upward angle.
You will feel a stretch in your calf.
Hold for 30 seconds and repeat on each side two to three times, Pirman says.
Repeat on the other side and do three sets of 10.
Hold both ends of the strap and press into it with your foot.
You should feel a stretch in the back of your calf.
Standing calf raises:stand at the edge of a step and rise to your tiptoes.
Return down slowly and repeat.
attempt to do three sets of 10.
This is especially true for ankle ligaments, given how an injury affects their strength.
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