Ankle help
Ankle help
I have the tendency to roll, and sometimes sprain my ankle when I'm footbagging, anyone know of anything I could do to strengthen the ankle. Front? Back? Sides? anything would be help full.
You can do exercises with either resistive tubing or something that will have enough resistance to work your ankle when you do the motions i tell you.
There are mainly 4 directions to strengthen.
These 2 you can do standing up doing at the same time if you don't have any resistance, just raising your toes up and down about 15-30 times. And raising your heels up at the same time about 15-30 times.
- Raising both heels off the ground. (also pointing your toes down like you are pushing on a gas pedal)
- Bringing your toes upwards.
These 2 you can do sitting, concentrate on bending it as far as you can with your ankle muscles, you can also use your own hands for resistance.
- Rolling your ankles inwards.
- Rolling your ankles outwards.
If you keep repeating one of these motions, it will strengthen a certain part of your ankle, but to for better results, you should use some sort of resistance.
*Also, stretching your ankles will help keep them less prone to actually spraining your ankle when they roll. If you roll your ankle inwards, and have more flexible ankles, an inversion sprain will be less likely. Now if you have stronger ankles, it is less likely you will roll your ankles because of the strength you have built. So I just advise to try to gain more balance, and more balance between flexibility and strength.
There are mainly 4 directions to strengthen.
These 2 you can do standing up doing at the same time if you don't have any resistance, just raising your toes up and down about 15-30 times. And raising your heels up at the same time about 15-30 times.
- Raising both heels off the ground. (also pointing your toes down like you are pushing on a gas pedal)
- Bringing your toes upwards.
These 2 you can do sitting, concentrate on bending it as far as you can with your ankle muscles, you can also use your own hands for resistance.
- Rolling your ankles inwards.
- Rolling your ankles outwards.
If you keep repeating one of these motions, it will strengthen a certain part of your ankle, but to for better results, you should use some sort of resistance.
*Also, stretching your ankles will help keep them less prone to actually spraining your ankle when they roll. If you roll your ankle inwards, and have more flexible ankles, an inversion sprain will be less likely. Now if you have stronger ankles, it is less likely you will roll your ankles because of the strength you have built. So I just advise to try to gain more balance, and more balance between flexibility and strength.
More C4 please <3
While sitting down, try putting a weight on your ankle and doing circles with your ankle. Try about 15-20 both clockwise and counter-clockwise.
Another is while sitting down and you have your ankles in the air, try spelling out the whole alphabet with your ankle, once you get to Z, you'll feel it.
Also, try standing on one leg, while balanced on one leg, raise up your heels so you would be on your toes. Try doing about 15 with a steady up and down motion. Then try while you are balanced on one leg, raising your toes up, so you would be balanced on your heel. This will help prevent inversion and eversion sprains by not only creating more muscle development, but gaining balance so when you do lose balance, you will gain control of yourself more easily.
Another is while sitting down and you have your ankles in the air, try spelling out the whole alphabet with your ankle, once you get to Z, you'll feel it.
Also, try standing on one leg, while balanced on one leg, raise up your heels so you would be on your toes. Try doing about 15 with a steady up and down motion. Then try while you are balanced on one leg, raising your toes up, so you would be balanced on your heel. This will help prevent inversion and eversion sprains by not only creating more muscle development, but gaining balance so when you do lose balance, you will gain control of yourself more easily.
More C4 please <3
I'm pretty new at this and thought that I would be able to jump right in and play. Hmm, was I wrong. I wasn't totally aware that I could actually damage my ankles, cause I've never rolled an ankle before. However a few weeks ago I broke my ankle.
How?
I didn't stretch/warm-up before I practiced. Now since I am a newbie I don't really have a "routine" to follow, so I just kick and try tricks that I know I am unable to achieve right now, but I do it for the sake of trying. Anyways, I landed funny after one attempt and cracked my ankle bone, which led to me breaking it while doing the dangerous sport of dishes.
But I was wondering if any of you knew of stretches that I can do (while sitting cause I am still in a cast) that don't involve me rolling my ankle, cause the whole circular motion hurts like hell.
How?
I didn't stretch/warm-up before I practiced. Now since I am a newbie I don't really have a "routine" to follow, so I just kick and try tricks that I know I am unable to achieve right now, but I do it for the sake of trying. Anyways, I landed funny after one attempt and cracked my ankle bone, which led to me breaking it while doing the dangerous sport of dishes.
But I was wondering if any of you knew of stretches that I can do (while sitting cause I am still in a cast) that don't involve me rolling my ankle, cause the whole circular motion hurts like hell.
-Nikkiey Antoniuk-
If you broke your ankle, take it real easy. Stretching and getting mobilized for footbag shouldn't be your priority. Strengthening it to where it can be stablilized is very important. Your ankles will eventually regain some flexibilty as the pain resides. I don't know the circumstances of your injury, but just take it easy. With the pain, swelling, and irratation, you won't be getting much range of motion.
One thing you can do when you feel up to it is lay down sitting up with both of your feet infront of you. Using a belt and putting t hat around your toes, slowly pulling them to you. Then also try to stretch the other way pointing your toes straight out the opposite way. Most importantly, see a pro about your problems, don't just hop into my advice...
Goodluck !
One thing you can do when you feel up to it is lay down sitting up with both of your feet infront of you. Using a belt and putting t hat around your toes, slowly pulling them to you. Then also try to stretch the other way pointing your toes straight out the opposite way. Most importantly, see a pro about your problems, don't just hop into my advice...
Goodluck !
More C4 please <3