How to Avoid Foot and Ankle Injuries
The BEST moves for stronger feet & ankles
Foot and ankle injuries are some of the worst to deal with.
They affect everything else you do.
If you injure your elbow, you can still go on walks and stay active.
But hurt your foot or ankle?
You might be off your feet for months waiting for it to heal!
Did you know?
- About 1 in 10 people will get plantar fasciitis in their lifetime.
- Chronic ankle problems can lower your overall health and quality of life.
Taking care of your feet and ankles now can save you a lot of pain and frustration later.
JUST ONE THING
Some parts of your body need to be both strong and have lots of mobility.
Your feet and ankles are two of them.
Just One Thing to Prevent Foot & Ankle Injuries
Build strength and flexibility in your feet and ankles.
If your feet and ankles are weak and wobbly, they’ll easily get hurt.
If they’re super tight and can’t move through a full range of motion well, that’s also a setup for injury.
A few simple exercises can help make your feet and ankles stronger and more flexible—so you stay safe and steady.
How to Build Strong Feet & Ankles
- Toe bunching & flaring - Great for strengthening your foot muscles and even your plantar fascia
- Deep calf raises - This builds your ankle mobility AND your foot and ankle strength
- Wobble balance training - Works all the small reflex muscles of your feet and ankles. (If you don’t have a wobble or balance board, you can also use a squishy pad folded up to start with.)
Extra Tip: Add these simple exercises to your warm-up to prepare your feet and ankles as best as possible for the activity you’re about to do.
Did You Know...
- Your foot has 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments working together to help you move and stay balanced. (source)
- Small hopping exercises, side to side jumps, and ladder-style drills are excellent options for reducing your risk of ankle injuries, like sprains.
- Try working out barefoot! It can help strengthen your feet and ankles. Start slow if you have foot issues or need extra support.
Until next week... Be strong💪
