Many people neglect the muscles and connective tissue around the ankle joint until they’re limping around in pain. This joint obviously gets plenty of wear and tear, as just walking about every day puts a heavy demand on it. Stretching the muscles around the foot and ankle isn’t fun, exciting or invigorating-but that doesn’t mean you shouldn’t do it. Those who jog or run need to cover special attention to these joints, and even non-athletic folks should let them have some TLC to keep them healthy. The good news is you are able to improve the health of the feet significantly by spending as low as 5-10 minutes 3 times per week to stretch the muscles and’prehab’the joint.
In the event that you sit for long periods of time on the work, or if you spend plenty of time on your feet, podiatry supplies the muscles around the ankle joint may become tense. This may cause foot and ankle pain, and may reduce the flexibility in your feet over time. These exercise may help stretch your foot muscles and possibly reduce foot pain.
Ankle Circle Stretches
These stretches can be done repeatedly a day. Ankle circle stretches can help to increase the circulation in your feet and in your ankles. This really is especially good during the wintertime months whenever your feet may become very cold and stiff.
Also bear in mind that if your foot muscles are flexible, you will have a decreased possibility of injuring yourself. An injury to your feet might be very serious especially if you need certainly to walk a great deal on your own job.
If done properly, ankle stretches can increase the circulation as well as the muscle flexibility in your legs, your ankles, and your feet.
In order to perform the stretches properly, follow these tips:
* Sitting in a couch, place one leg out straight.
* Bend your knee towards your chest.
* Rotate your foot five times in one single direction and then switch directions.
* Keep your foot muscles relaxed around possible.
* Don’t tense your toe muscles during the exercises.
* It might be easier to execute the stretch if you cross one leg over another leg. This really is very useful if you have limited room.
This stretch is the perfect way to keep parts of your muscles and joints limber during the job day. Furthermore, it can be done in a tiny cubicle or in a large work area.
Some important guidelines for performing this stretch:
• Sit up tall and straight in the chair with the chest up and open.
• Perform the stretch slowly and avoid bouncing.
• Maintain balance; avoid favoring one hip or the other.
• Avoid tensing up or holding your breath.
Spending just a few momemts 3 x per week performing this stretch will result in increased circulation and flexibility in the lower extremities and allow you to avoid injury and inflammation. Rendering it part of a complete body flexibility routine will provide similar benefits for all the muscles and joints.