Ankle and foot injuries are the most common among skaters so, since prevention is better than cure, I'm on a mission to strengthen my weak ass ankles!
* Walking on toes (self explanatory!)
* Standing with feet together, rise onto the balls of your feet. Take a step forward remaining on the balls of your feet and walk in a 'tip-toe' motion for as long as you can.
Concentrate on spreading your weight evenly across your toes - rolling to the inside or outside can cause injury or strain
* Sit with your feet extended in front of you and feet slightly flexed
* Raise your right leg off the floor and flex your foot back towards you: in a circular motion (out, point, in, flex) rotate your ankle outwards.
* Repeat for ten rotations out then reverse the motion. The repeat on your left leg!
* To advance the exercise loop a towel or theraband over your feet underneath your toes or over your entire foot and pull back slightly on the ends to add resistance
* Stand with the balls of your feet on the edge of a step or kerb - hold onto something to help keep your balance!
* Raise your heels up onto the balls of your feet. Lower your heels until they dip slightly over the edge of the step without over-stretching
* Repeat ten times. For a more advanced exercise raise one leg so you are balancing on just one foot and complete the exercise on one foot at a time.
* For another variation; bend your knees slightly throughout the exercise
* Tie a theraband in a loop around a sturdy piece of furniture. Put the inside foot inside the loop of the band
* Gently pull your foot across your body and return with control to start position
* Repeat ten times on each foot
This exercise will also work your inner thighs - win win!
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