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By Dr. Michael Stein
June 24, 2014
Tags: Heel Pain   Ankle Sprain   stretch   athlete  

Heel pain stretchesYour armpits are sore and you have chalk stains on the seat of your pants. This could only mean one thing. You've been sidelined by an ankle sprain and those crutches have become your ball and chain. Our experts, Dr. Michael Stein and Zeindelin Ahmad, DPM, want you back on the field. Don't let the pain from an ankle sprain keep you off your feet.

Break free from the chains and avoid future complications by practicing these effective ankle exercises. Work on expanding the range of motion of your ankle joints by drawing circles, both clockwise and counterclockwise. For a more intense stretch, try drawing the letters of the alphabet with your toes! Perform these exercises at least three times a week, or before every workout or sporting event.

If the muscles surrounding the ankle are weak, other parts of your body will suffer. This is why you mustn't forget strength training exercises. Calf and shin raises teach the ankle to have better control over shifts in your body weight while making the ankle stronger. For the calf raise, stand with you feet hip width apart, shift your weight onto your toes, and slowly lift your heels. Keep the ankles in a neutral position. Similarly, shin raises should be performed by raising the toes instead of the heels.

For our last act: the single-leg balance. This exercise not only strengthens your ankles, but the rest of the lower body as well. Standing on one foot, slightly bend the knee, and hold for 20 to 30 seconds. Don't be alarmed if the leg starts to shake, this means that the muscles are working and becoming stronger. Be sure to control your ankle to minimize shaking.

If you're a devoted athlete or simply live on the clumsy side of life, you've most likely experienced an ankle sprain or two. Let's not make it three. These exercises will help prevent future injury. If you'd like more advice or currently have a sprained ankle, contact one of our offices located in Pleasanton, San Leandro, or Los Gatos, CA, today!

Photo Credit: Satit_Srihin via FreeDigitalPhotos.net

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