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FIELDWORKING SparkPoints: (26,942)
Fitness Minutes: (55,364)
Posts: 722
12/30/13 5:31 P

Thanks. I've seen people doing that on the stairs at the gym.

SHERIN65 Posts: 27
12/29/13 6:15 P

My daughter took ballet lessons for about 15 years growing up. She would strengthen her ankles by standing on our bottom step, with her toes at the edge and her heels dropped down toward the floor. Then raise onto the ball of her foot (calf raise). It helped her quite a bit since much of her dancing was on pointe.

FITVALGAL SparkPoints: (51,943)
Fitness Minutes: (52,708)
Posts: 2,490
12/27/13 9:59 P

I need to strengthen my ankles too, so I'll have to try the barefoot calf raises and airplane pose -- here's a link for the airplane pose, in case anyone else needs to look it up like I did: www.yogajournal.com/poses/941

I also found some interesting advice via Google - HTH:
7 Ways to Strengthen Your Ankles to Avoid Twists and Sprains
www.fitsugar.com/Ankle-Strengthening-Exerc
ises-31081972#opening-slide

How to strengthen injury-prone ankles
www.runnersworld.com/beginners/how-can-i-s
trengthen-my-injury-prone-ankles

12 Ways to Build Ankle Strength for Top Performance
www.active.com/fitness/articles/12-ways-to
-build-ankle-strength-for-top-performa
nce

How to Strengthen Your Ankle After a Sprain
www.aofas.org/footcaremd/how-to/foot-injur
y/pages/how-to-ankle-sprain-strengthen
ing-exercises.aspx


Edited by: FITVALGAL at: 12/27/2013 (22:05)
CHERIMOOSE Posts: 391
12/4/13 7:14 P

What shoes do you walk / run in (make & model)?

Edited by: CHERIMOOSE at: 12/4/2013 (19:14)
FIELDWORKING SparkPoints: (26,942)
Fitness Minutes: (55,364)
Posts: 722
12/3/13 9:39 A

Thanks.

MOTIVATED@LAST Posts: 14,362
12/2/13 7:54 P

Single leg squats are an awesome exercise for the entire lower body group, so don't let me dissuade you from doing them.

But as squats by definition involve a lower center of gravity, they are not going to specifically work your ankles to the same extent as airplanes and calf raises.

M@L

FIELDWORKING SparkPoints: (26,942)
Fitness Minutes: (55,364)
Posts: 722
12/2/13 5:18 P

Thanks. I do airplane poses too. It's good to know that doing them barefoot will help. I do my strength training at home and barefoot. I don't like wearing shoes unless I have to wear them. I will add single leg calf raises to my routine. Would single leg squat and toe touch help the calves?

MOTIVATED@LAST Posts: 14,362
12/2/13 5:02 P

DEfinitely calf raises. Do them barefoot, as this is a less stable platform than wearing shoes, and works the ankle muscles harder to keep you balanced. If you can work your way up to single leg calf raises, even better.

The single leg aspect of the Airplane Pose also works the ankles.

M@L

FIELDWORKING SparkPoints: (26,942)
Fitness Minutes: (55,364)
Posts: 722
12/2/13 5:02 P

Thanks for the responses. I do calf raises each time I do my strength training workout. I may need to increase the reps and/or sets. I can never think to stand on one leg, except when I am doing stretching.

I've only recently started running (\3 weeks now). My ankles seemed to be tired after doing the rowing machine and before running. I did 30 minutes on the rowing machine and then went outside to do run (3 minutes run, 2 minutes walk for a total of 20 minutes). I didn't think much about it until the last 5 minutes, when my ankles started to hurt again. I guess I shouldn't try pushing too hard on the rowing machine when I am going to run afterwards.

I am trying to build up so that I can run a mile.

Thanks again for the suggestions.

TACDGB Posts: 6,132
12/2/13 3:08 P

calf raises would help. check on sparks for how to do them. I do them and my ankles have gotten stronger. good luck in this.....

LEC358 SparkPoints: (9,947)
Fitness Minutes: (6,555)
Posts: 2,347
12/2/13 3:04 P

Online Now  • ))
1) How long have you been doing this kind of routine? It takes our joints a while to get used to the stresses of running.

2) You can strengthen your ankles by balancing on one foot and not letting yourself wobble. Start with 3x10sec per foot and work up.

FIELDWORKING SparkPoints: (26,942)
Fitness Minutes: (55,364)
Posts: 722
12/2/13 1:49 P

I think that I may need to work on strengthening my ankles. My ankles seem fine during my workouts been then seem quite fatigued afterwards. For example, this morning I did 30 minutes on the rowing machine and then went outside and did run/walk intervals (run 3 minutes, walk 2 minutes for a total of 20 minutes). I'm thinking that I may have pushed myself a bit too hard on the rowing machine, but I'm not sure. My shoes don't have enough miles on them to warrant me buying new ones. I've been using the rowing machine for quite some time so I'm comfortable with it. I have been trying to increase the intensity (through intervals).

Is there something I can do to strengthen my ankles? Would putting ice or a cold compress onto my ankles after working out help? Any ideas/suggestions would be greatly appreciated.

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