Prevent Falls with Strong Ankles

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Many patients see their podiatrists to get treatment for foot and ankle injuries that are the result of falls. Of course, some accidents can’t be avoided but, at Podiatry Group of Annapolis, we often treat patients who are have fallen due to poor balance or mobility issues that are the result of weak ankles.

There are many simple exercises you can do at home to keep the joints, muscles, and ligaments of your ankles strong and healthy. Here are a few recommended by foot doctor Dr. James M. McKee:

  1. Draw the alphabet: While you’re still lying in bed, lift one leg and, supporting it with hands interlocked behind your thigh, “write” the alphabet in the air with your toes. Lower that leg, rest, and repeat on the other side.

  2. Stay in bed. Flex your ankles so that your heels are pressed into the mattress and your toes are pointing straight at the ceiling. Hold for a count of ten, then extend your ankles, pointing your toes away from you and hold that position for another count of ten. Repeat three times. Remember to keep breathing!

  3. While you’re brushing your teeth, see if you can lift one foot and balance on the other for a count of 10. Repeat three times on each side. If it’s challenging, hold on to the sink.

  4. Once you’re up and dressed, try some standing calf raises. Hold on to the back of a heavy chair for stability and raise on to the toes of both feet. Lower to a count of five. Repeat 3 times. See if you can build your endurance to five or even ten repetitions.

A healthy diet rich in lean protein sources, colorful fruits and vegetables, and whole grains will support your new exercise program and, of course, if you smoke, you should cut back or quit today.

Are you concerned about weak ankles or anything else related to your foot health? James M. McKee, DPM, FACFAS can help with diagnosis, treatment, and follow up care. Call Podiatry Group of Annapolis at 410-224-4448 or click here today to schedule a convenient appointment in our comfortable office on Solomons Island Road in Annapolis, MD.