Weak ankles got that.
If your trying to get your ankles strong. I can make some suggestions.
I'm no doc or therapist, so if it hurts don't do it!
Since you have an "itis", make sure to ice, if your trying these exercises, and you get any inflamation or pain, you may be starting off to fast, so back off some.
Start out slow, not doing many, then build up your reps and sets.
Some easy things like toe raises. Doing them on the floor is fine, but ona step where the heel goes below the step works you even more. Make sure you have a wall or hand rail to hold onto, so you don't fall.
Do some variation, toes pointed in, toes pointed out, and regular toes pointed forward.
Grab a therapy band. You can get them every where, target, grocery stores, sporting good stores.
Tie one in a loop(circle), and put it on the end of the bed post, or on a sturdy coffee table.
If you loop it on the end of the bed, sit toward the midde, put the band around the top of your foot.
Then pull the toes back.
Pull toes back and up to the side, think 2 'clock on a clock.
Plus, do opposite about 10 o'clock on the other side, same foot.
Then switch feet.
You can then lay on your back, and loop it around your foot.
Then push out, (like toes raises but sitting in bed).
If your not a good walker, practice walking in the water.
The deeper the water the lighter you are, So the more shallow, the heavier you will be in comparison. So adjust as you need to.
You can walk on your toes, walk on your heels.
Balance exercises on one foot are great too.
Start w/ shoes on, shoes off.
Once your good, you can try closing your eyes (make sure your near something and know where it is so you don't fall)
Use those balance trainers, bosu, a pillow, half foam rollar, or what ever you have available to make it more challengind once it gets easy.
You can also make it more difficult, by moving the foot that is off the ground, from front to back, diagonal in different directions, sideways. Just to make things more difficult for keeping balance.
Some other great tip, ice always makes any "itis" feel better.
If your favorite pain reliever isn't keeping up, or you don't like to take.
You can bring an ice pack w/ you into the pack. Grab cups of ice from counter service places to fill the ice pack. Otherwise you can hit the first aid places to get an ice pack. Sometimes necessary when your more active than you think you are and over due it in the park.
YOu may want to do the
ecv, otherwise you can cause some more damage to your ankles.
in less than 3 weeks and I am worried about lagging behind my commando-type family. I even bought a pair of MLB shoes (Ka-ching). Despite being a total Disney fan like us, my podiatrist has been of little use in helping.
to disABILTIES!
