If you often tuck the legs or suddenly lose his balance, then it could be in weak ankles. These are the two bones on the right and left near the foot (Figure 1).
Attached to the ankle ligaments, which are easily torn when tucking his feet. It is very simple. Unlucky enough to get off the curb or step. The same thing happens when you tuck the leg with high heels.
Stand on one leg
This is the simplest that can be selected. Stand on one leg while brushing your teeth, washing dishes, or while watching TV. So you will simultaneously train the muscles and balance.
Ankle protect our knees and hip joints
Impact load on the ground on which we walk, extends up to the major joints of the feet. If the ankle is not okay, then gradually begin to suffer knee and hip joints, gait changes, and there will be pain.
Do not forget about shoes
If you spend much time on your feet, choose shoes with elastic sole that absorbs shock.
Never go in for sports in the wrong shoes. So you can quickly spoil the joints.
Three simple exercises to strengthen the ankle
Something to strengthen, it is necessary to make regular exercise. The following exercises take only Five minutes a day. They do not need exercise equipment. You can train anywhere. Try to do it every day.
Writing alphabet
You can do this exercise lying down, sitting on a chair or standing on one leg. Lift one leg and toes write the alphabet in the air. Repeat for the other leg. Do this once every day.
Rise on your toes
Stand with feet shoulder-width apart. It is better to stand on the edge of some stairs, holding on to the railing. Rise on your toes as high as possible. Drop down as low as possible (Figure 2). Repeat 10 times. Do this once a day.
pull socks
Starting position lying on back with legs extended. Toes are aimed at the ceiling. Pull the toes forward as far as possible (Figure 3). Hold this position for 3 seconds. Repeat 10 times. Do this exercise every day.
Consult a physician
For most people, these exercises are safe, but it is better to consult a doctor. This is especially important if you are overweight.
People with excess weight is usually weak ankles. But there are also other reasons for tucking his feet. It may be, for example, the imbalance. It has a neurological problem.
If the doctor has approved, it is possible to do the exercises on a daily basis and indefinitely.
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