Emergency!!! As it stands right now, the water company is replacing the water main outside our building, we have to CANCEL ALL CLASSES FOR TODAY ONLY! SORRY FOR ANY INCONVENIENCE THIS HAS CAUSED!
How to Strengthen Your Ankles
Strong ankles can lead to better balance and performance, and reduce the likelihood of injuries. Here are some simple things you can do to strengthen them.
1. Ankle Turns
Sitting on a chair, slide a long rope, jumprope, or band under one foot ( just below the ball of the foot).
Holding on to the rope , pull left so you r ankle tilts left.
Going against the force caused by your arms, push your ankle right.
With your ankle now tilted right, pull right and push your ankle to the left.
DO THIS REPEATEDLY AND THEN DO IT WITH YOUR OTHER FOOT.
2. Alphabet Range of Motion
Sitting down , cross your left leg over your right leg. Imagine your left big toe as a writing instrument trace the letters of the alphabet in the air. Repeat with other ankle.
3. Ankle lifts
Create a triangle with a weight and rope/belt, sit and insert foot for lifts.
4. Toe raises
5. Toe taps
6. Heel drops
Put a large book on the ground. Stand on it with the balls of your feet so your heels touch the ground. Raise your feet up to form a 90 degree angle with the book. Hold for 10 sec, fall, and repeat.
These may seem too simple and time consuming but they work and are worth the extra mile. Have a great week!!