Taking care of your ankles guarantees better flexibility. The “wrong movement” is linked to poor foot placement. Thus, working on ankle mobility allows the foot to reset immediately and prevent this type of injury.
1. Flexions extensions
Sitting with your feet in the air, slowly flex and extend your ankles. Do this movement 4 times for 30 seconds.
The benefits : here we work all the small muscles that are at the front and back of the ankle joint and hold it together.
2. Rotations
Standing on tiptoe with toes on the floor, slowly rotate the ankle externally for 30 seconds, then slowly internally rotate for 30 seconds. Then, start again with the other ankle. Do 3 times on each side.
The benefits : here, we mobilize the lateral parts of the ankle, muscles which also play a role in maintaining them.
3. The tightrope walker
Stand up and place yourself on a balance cushion. The right foot remains in the center, while you raise the left leg straight in front of you, extending your arms out to the sides, tightening your abs. Hold for 15 seconds, come back and do the same thing on the other side.
The benefits : in addition to strengthening the ankles, we work on balance, an important parameter to take into account due to the frequent ankle injuries which are linked precisely to a loss of balance.
Swimming, a very complementary practice
Leg kicks performed in the water are a great exercise for the ankles. With the body floating, the ankle is extended to carry out the movements. To accentuate this work of the muscles which surround this joint, you can opt for short fins, and move forward with your legs well stretched while making big kicks. This accessory will extend the pressure of the ankle on the water and therefore allow more intense work in the area.
Thanks to Lucas Pauthier, sports coach, www.traininglegends.work
Read also :
⋙ Shoulders, pelvis, knees, ankles… 5 special joint exercises
⋙ Ankle pain: what are the different possible causes?
⋙ Joints: 8 reflexes to gain flexibility