I used to have weak ankles and have had several ankle injuries over the years. I'm also in my 50s and thinking about getting older where falls are common. I've started doing several ankle exercises that have progressed, so they are getting much stronger and less likely to get achy.
I started with just standing with my feet about shoulder width apart and lifting up onto my toes, and slowly lower. As I got stronger I'd hold up on my toes for a couple of seconds before slowly lowering. In the beginning I was holding on, but now I do it without holding on, so I am working on balance and core strength. I generally hold my hands out kind of like a ballerina. It helps with balance and works out my arms a bit. Over time I have done more and more lifts.
I also started out stretching my legs by putting them up on the wall to stretch because I was getting very stiff compared to my youth. Then I started holding my leg up for 15, 20, 25, 30 seconds. Now I balance on one leg with my other leg held above waist high, which strengthens my raised leg, my lower ankle/leg, builds core strength, and builds balance. It has helped my a lot.
Now I don't have to worry as much about turning my ankle or falling. It doesn't take more than about 5 minutes to do.
#grownostr #strength #balance
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