The ankle is a weight-bearing joint responsible for a wide range of motion. Its main function is to support the weight of the body and provide stability when walking or running. The ankle consists of three bones: the tibia, the fibula, and the talus. These bones hold together by strong ligaments and tendons.
The ankle joint is flexible and allows for a wide range of motion. It is responsible for a wide range of motion, including plantarflexion (pointing the foot down), dorsiflexion (lifting the foot), inversion (turning the foot inward), and eversion (turning the foot outward).
However, this flexibility also makes the ankle joint susceptible to injury. The most common ankle injuries are sprains and fractures. This can lead to a loss of range of motion and flexibility.
There are several things you can do to prevent ankle injuries, including:
- Warming up before exercise
- Cooling down after exercise
- Wearing proper shoes
The good news is that several stretches and exercises can help to prevent and alleviate ankle soreness.
- Heel raises: Stand with your feet hip-width apart and raise your heels so that you are standing on your toes. Hold this position for a few seconds and then lower your heels back down. Repeat this 10 times.
- Calf raises: Stand with your feet hip-width apart and raise your heels so that you are standing on your toes. Hold this position for a few seconds and then lower your heels back down. Repeat this 10 times.
- Toe raises: Sit in a chair with your feet flat on the floor. Raise your toes so that you are standing on your heels. Hold this position for a few seconds and then lower your toes
Ankle stretches can help prevent or treat some injuries. However, if you stretch too hard or too often, you may injure yourself. It is important to warm up before stretching and to avoid stretching if you are injured.
If you experience any ankle pain, it is important to contact your local podiatrist immediately. Dr. Ryan L. D’Amico, Dr. Donal M. Erickson, Dr. Keith Sherman, Dr. Anne-Louise Smith, Dr. Justin Muser, and the rest of the staff at Syracuse Podiatry in East Syracuse, New York, can help treat and care for your feet. Call us at 315-446-3668 or make an appointment online to get help today.