Dr. Mirkin's Fitness and Health Forum: Exercises to strengthen ankles?

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Topic: Exercises to strengthen ankles?
Posted: 28 Sep 2006 at 7:01pm

Dr. Mirkin, is there an exercise to strengthen your ankles?

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DianaReplies
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Posted: 28 Sep 2006 at 7:04pm

No, Dr. Mirkin says there are no muscles in the ankles --only ligaments, so they cannot be strengthened. If you're having a specific problem (pain, instability), check with your doctor or a podiatrist.

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Jericho
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Posted: 02 Oct 2006 at 11:02am

While your ankles do not have muscles in them, there are exercises you can do to strengthen them. Long standing stretching exercises help.
So do movements similar to those on a cross-trainer - try to balance and exercise without holding on. You can increase your sense of "base of support" and sense of balance. Indirectly these will make your ankles more strong because they work on the stator muscles. A wobble board will help.
Very little in your body will do things in isolation. It is all sort of joined up. If you cannot improve some things directly, very often you can work at them from another angle.

Jericho
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yi5hedr3
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Posted: 12 Sep 2008 at 7:54pm

Yes! Invest in a wobble board, available at most sporting goods stores! :)

Edited by Jericho - 23 Jul 2010 at 5:54am

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Dolt
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Posted: 21 Jul 2010 at 6:08pm

Just close your eyes and stand balancing on one foot. You will really feel your ankle working to maintain balance.

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I wish to express regret for having to delete it. - Administrator.

Edited by Jericho - 23 Jul 2010 at 5:55am

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Jericho
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Posted: 28 Jul 2010 at 4:53am

Use both methods - wobble board and one legged standing.

One leg standing can be made more difficult as Dolt says by closing the eyes. You can also stand on one leg on an unstable surface - like a thick piece of foam or cushion.

A wobble board can be simply assembled from and plank of wood 3 feet long which then rests on a block of wood, square or round - like a seesaw.

You can then balance from side to side or front to back.

Anything that improves proprioception is brilliant.

The "equipment" does not have to be expensive or complicated.

Edited by Jericho - 28 Jul 2010 at 4:54am

Jericho
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Long after people have forgotten what you said, they will remember how you made them feel.

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For Athletes and Serious Exercisers
Dr. Mirkin's Fitness and Health Forum : Fitness : For Athletes and Serious Exercisers

Author	Message
Mailbox Senior Member Joined: 15 Aug 2006 Online Status: Offline Posts: 167	Topic: Exercises to strengthen ankles? Posted: 28 Sep 2006 at 7:01pm
	Dr. Mirkin, is there an exercise to strengthen your ankles?
	Interesting questions from the e-mailbox of www.drmirkin.com
	IP Logged

DianaReplies Senior Member Joined: 15 Aug 2006 Online Status: Offline Posts: 111	Posted: 28 Sep 2006 at 7:04pm
	No, Dr. Mirkin says there are no muscles in the ankles --only ligaments, so they cannot be strengthened. If you're having a specific problem (pain, instability), check with your doctor or a podiatrist.
	IP Logged

Jericho Admin Group Administrator Joined: 02 Sep 2006 Online Status: Offline Posts: 799	Posted: 02 Oct 2006 at 11:02am
	While your ankles do not have muscles in them, there are exercises you can do to strengthen them. Long standing stretching exercises help. So do movements similar to those on a cross-trainer - try to balance and exercise without holding on. You can increase your sense of "base of support" and sense of balance. Indirectly these will make your ankles more strong because they work on the stator muscles. A wobble board will help. Very little in your body will do things in isolation. It is all sort of joined up. If you cannot improve some things directly, very often you can work at them from another angle.
	Jericho Senior Instructor United Kingdom Long after people have forgotten what you said, they will remember how you made them feel.
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yi5hedr3 Newbie Joined: 12 Sep 2008 Online Status: Offline Posts: 24	Posted: 12 Sep 2008 at 7:54pm
	Yes! Invest in a wobble board, available at most sporting goods stores! :) Edited by Jericho - 23 Jul 2010 at 5:54am
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Dolt Newbie Joined: 21 Jul 2010 Location: United States Online Status: Offline Posts: 11	Posted: 21 Jul 2010 at 6:08pm
	Just close your eyes and stand balancing on one foot. You will really feel your ankle working to maintain balance. Thank you for expressing regret over the quotation you used. I wish to express regret for having to delete it. - Administrator. Edited by Jericho - 23 Jul 2010 at 5:55am
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Jericho Admin Group Administrator Joined: 02 Sep 2006 Online Status: Offline Posts: 799	Posted: 28 Jul 2010 at 4:53am
	Use both methods - wobble board and one legged standing. One leg standing can be made more difficult as Dolt says by closing the eyes. You can also stand on one leg on an unstable surface - like a thick piece of foam or cushion. A wobble board can be simply assembled from and plank of wood 3 feet long which then rests on a block of wood, square or round - like a seesaw. You can then balance from side to side or front to back. Anything that improves proprioception is brilliant. The "equipment" does not have to be expensive or complicated. Edited by Jericho - 28 Jul 2010 at 4:54am
	Jericho Senior Instructor United Kingdom Long after people have forgotten what you said, they will remember how you made them feel.
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