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Friday, 02 February 2018 01:11

EXERCISES TO STRENGTHEN YOUR ANKLES

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Do you roll your ankles often when participating in sports, exercises, or simply when running or walking? You may have weak ankles. Below are some helpful ways to help strengthen them! Furthermore, if you ever experience any ankle pain consult with your foot and ankle doctor to best determine the cause of the pain and the appropriate treatment.

  • Strength. Work on building your strength with some exercises like standing calf raises (lift yourself up on your toes for 15 reps) or heel walks (lift the front of your foot off the floor and balance on your heels - walk across the room).

  • Balance. Do exercises that appropriately challenge your balance. Try standing on one leg. Once that gets easy, close your eyes. Balancing improves proprioception.

  • Control. Never rush it! When your ankle feels strong enough, incorporate lateral and other sport-specific exercises. Simulating the athletic movements needed for your sport in a controlled environment is a great way to safely prepare your body.

If you have any questions about ways to strengthen your ankles, please don’t hesitate to reach out to us on social media or give us a call: (631) 654-5566.

Published in Featured

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Winter is upon us and that means harsh winds, snowy driveways, and icy sidewalks. Here at Suffolk Foot and Ankle, we do provide treatment and repair of all kinds of foot and ankle injuries. But we also are proactive about preventing such painful occurrences! So before you take an afternoon walk or go to the grocery store this winter, take a look over these tips on how to prevent ankle and foot injury! 

  1. Make sure your shoes or boots support your ankle. Ankle support is extremely important as it provides stability as you walk, as well as if you trip, slip, or fall. A well supported ankle is less likely to roll and be sprained as it has limited mobility.

  2. Make sure your shoes or boots have treads on the bottom. Friction is key. With the varying ground surfaces that come along with a harsh winter, we must have footwear that can tackle it all. A shoe with no or little tread is more likely to slip on a wet or icy surface which could lead to multiple serious injuries.

  3. Make sure your laces are tied. This all comes back to fit and support. Fitting shoes properly to your feet will help your foot move more naturally, and avoid future foot problems. But even if your shoe fits properly, it will not perform properly unless the shoe is tied.

If you have any questions about proper protective winter footwear, or have any concerns about possible injuries, please don’t hesitate to reach out to us on social media or give us a call: (631) 604-4948.

Published in Featured


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