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How can i improve my feet/ ankle stregnth?
8 Responses to How can i improve my feet/ ankle stregnth?
Try deep knee bends with gradually increasing weights.
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stabilization exercises, seeking a personal trainer which specializes in sport related injuries and such wouldn’t hurt.
nasm CPT
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Do this exercise several times a day. my physical thrapist taught it to me.
Go up to a stair and place the balls of your feeton the edge with the rest of both feet hanging off. With something to hold on to, slowly go up and down 10 times. It strenghtens the calves and achelies tendon, which will put less pressure on the ankle.
nasm CPT
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Well it’s always a sign of trouble when your bones break that easily. Try taking a calcium supplement for the time being, but it might behoove you to talk to your doctor about a bone density test or something. That’s just really strange to break your ankle walking. Stretching is good, but be sure you’re warming up AND down when you’re dancing to avoid further injury. Is there a history of bone problems in your family?
nasm CPT
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You need to do releves. Do them on a stair case and work one ankle at a time. Push your heel past the stairs then control yourself on the way up and down.
nasm CPT
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In order to improve your ankle strength you must do this kind of exercises: keep your feet at 20-30 cm distance and keeping only your toes on the floor rise and then get your sole back on the floor. you should repeat this as many times as your muscles resist. for example do this 50 times, and every week add ten moves. you can also try this: rise your sole, keeping the soles on the floor. count till 100(for example) and then get back on the floor with the whole sole. these are good exercises, which will improve your legs strength, and especially your ankles.
Work hard!
me, profossional dancer
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i have the same problem
i compete in tap,jazz,ballet,lyrical,and charater
i just use ankle braces on both feet lke everyday,every minute until bed
dont crack ur ankles whateva u do
when they hurt unbearably run them under cold water then hot water and put urankle braces on immid.
8 yrs. experience
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OK – I have answered this before and will do it again. First of all my dear I bet you are VERY thin and always dieting. You need to get a bone scan ASAP – you sound as if you are already suffering for osteoporosis which you better get under control fast! I cannot believe not one of the people you are working with has discussed this possibility with you. You are possibility having stress fractures on top of things.
Now, good basic, non-weight bearing exercise for ankles which is given by PTs after an injury and good to do to prevent as well. Sit in a chair and write out the alphabet with your foot. Your ankle will go through full range of motion. (ROM) You can do lower case, upper case, script, print. All will work. Do both feet and do frequently throughout the day. Also , get into a pool and do some deep water work which will strengthen your core muscles and take pressure off of your hips, knees and ankles. You need to get those bones stronger let them heal and gradually get back into the full swing of things.
First of all – get bone scan and into healthy bone building diet.
Second – do the rehab. suggested above
Third – give self time to heal properly
Good luck! Keep dancing, but safer so you can dance longer.
The book of Diana
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