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The ankles are the body's main shock absorbers, essential for maintaining balance, standing, walking and running. But most of us rarely think about them until we are injured.
These painful injuries are very common, says Genevieve Tawiah, a physiotherapist specializing in physical performance who has worked on TV shows such as Strictly Come Dancing (a British dance competition television show).
According to the United Kingdom's National Institute for Health and Care Excellence (Nice), ankle injuries represent 5% of visits to emergency services in the country.
But Tawiah explained to the program What's Up Docs? (What's up, Doctors?, in free translation) that these injuries can be avoided "with strong muscles and a good awareness of the movements of the feet, ankles and the structures that influence them".
Here are three ways to strengthen your ankles:
1. Improve the connection between mind and body
Credit, Genevieve Tawiah
The first step to strengthening your ankles and reducing your risk of injury is developing the "brain-body connection," says Tawiah. This means being able to notice the movements of your ankles without having to look at them.
"The objective is to make the brain send information to the feet and ankles, helping to maintain stability and create a good base for the exercises that will come later", explains the physiotherapist.
To develop body awareness, Tawiah recommends some exercises that require observing the movements of the feet during execution.
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She suggests starting with smaller toe movements, as they can influence the way "[body weight] is distributed over the ankles." Two examples are:
2. Develop strength, control and balance
According to Tawiah, the ankles help maintain balance, support the body's weight and transmit force during movements.
Strengthening exercises may include:
"If, when climbing stairs, you notice that you always start with one leg, practice starting with the other," recommends Tawiah.
People recovering from ankle sprains can try balancing on one leg while throwing and catching a ball. Another possibility is to improve control by placing your foot on the ground, taking steps to both sides and maintaining balance on the leg that receives the weight.
For those who have tendinopathy, a condition associated with chronic tendon pain, it is important to perform slow exercises with heavy loads. One option is to do calf raises with weight, for example, on a leg press machine (a weight training exercise in which you push a platform with your legs).
3. Choose the right shoes
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According to Tawiah, choosing the right type of footwear is important to support your ankles.
"Many people end up wearing inappropriate footwear, such as flat-soled flats, pointy-toed shoes or sneakers that are narrower in the toe area."
"Just imagine that the top part of the shoe was removed. Would your toes have enough space or would your big toe be squeezed against the others?", asks Tawiah.
"Shoes that imitate the sensation of walking barefoot are becoming increasingly popular and can be useful. However, it is important to already have good muscle strength in your feet and ankles and gradually increase the time you wear them."
The physiotherapist also recommends looking for shoes that offer "some support for the arch of the foot", as this influences the way the body's weight is distributed during movements.
Tawiah explains that each activity requires a different type of footwear.
"If you do squats, it's probably best to wear shoes with a flatter sole. If the sole is too soft, it will be harder to maintain balance and support your body weight in the right spots."
"For running, a shoe with more cushioning may be better suited to absorb impact," explains Tawiah.
For long hikes over varied terrain, "hiking boots can often help reduce the risk of serious sprains. However, wearing them for a long time on a daily basis can increase stiffness in your ankles, as they limit your movement somewhat."
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