5 Ways to Keep Your Ankles Healthy and Strong

Between sports, commutes, and standing on our feet, we ask a lot of what our ankles can do for us. But have we asked what we can do for our ankles? We at Goldsmith Podiatry see ankle sprains on a weekly basis, but there are things we can do to strengthen our ankles that most of us don’t know. Let’s see how we can actually do that.

Wear The Right Shoes

Simply put, a shoe that doesn't fit correctly can increase the risk of an ankle sprain. That’s why we urge you to choose footwear with:

-            A firm, supportive heel that holds your ankle in place

-            A sole that is stable and has good traction to prevent slips and falls

-            A higher ankle cut for activities that require cutting or navigating uneven terrain, like football, basketball, or hiking.

Maintain Flexibility and Strength

If your ankle joint lacks a full range of motion, it can't adapt as well to unexpected movements. But you can improve flexibility and strength with a simple daily routine.

Gentle exercises like ankle circles can help to keep your joints mobile.

Also, regular calf stretches can loosen tight calf muscles that put extra strain on the Achilles tendon and indirectly affect ankle stability.

Sharpen Your Balance

Think of balance as not something you either have or don't, but rather a skill you can improve. Fun fact: there are nerves in your ankle that connect to your brain’s sense of balance, which helps your brain react in a split second to prevent a fall. And you can sharpen this brain-ankle connection by playing sports, getting active, and practicing your balance, which is especially targeted in conditioning for gymnastics and contact sports.

Play Sports

But sports not only help with fall prevention. They also increase your bone density. Essentially, the impact stimulates bone cells and promotes bone strength, which makes you less prone to fractures, osteoporosis, and even deformities.

However, the benefits of playing sports for ankle health come with a big caveat: load management. Pushing too hard, too fast, or playing on an already injured ankle can easily lead to a re-injury. That's why a proper warm-up, gradual progression of activity, and supportive footwear are so important.

Rehab Post Ankle Injury

Let’s just say you do get injured. For instance, if you've had a bad ankle sprain in the past, you might be prone to chronic ankle instability, where your ankle feels wobbly.

That’s why it’s important to treat the initial sprain correctly. A physical therapist or podiatrist can provide a rehab program that goes beyond just rest and ice. These programs are for you: to restore your ankle’s strength, stability, and balance, so that it’s less likely to happen again.

If you’re looking for more foot care tips, give us a call at (212) 877 1002 so Dr. Howard Goldsmith, Dr. Rosanna Troia, and Dr. Kristina T. Ruff at Goldsmith Podiatry can help guide you in the right direction.