Strengthening Your Ankles Helps Prevent Falls

Strengthening Your Ankles Helps Prevent Falls

Prevent Falls with Stronger AnklesHumpty-Dumpty sat on a wall, Humpty-Dumpty had a great—podiatrist. Just like all of the king’s men, the experts at Delaware’s Advanced Foot and Ankle Center Inc. are working hard to keep your life—and your limbs—balanced. Millions of Americans are plagued by poor balance, which is the cause for many detrimental falls. We're taking a stand and providing you with exercises for strengthening your ankles.

Balance is an automatic and intuitive reflex that gradually diminishes with age. We tend to grow weaker and our reflexes become slower the older we get. Certain health problems, such as neuropathy of the feet and ankles, can make you more at risk for taking a spill.

To increase muscular strength, flexibility, and balance, try these exercises recommended by Dr. Raymond A DiPretoro Jr.

For balance: While standing, try balancing on one foot. You can do this virtually anywhere, in the grocery store and even at work. Another to try is to sit down or stand up without using your hands.

For strength: Make your calves and ankles stronger by pushing up onto your toes and lowering back to standing position, repeat 10-15 times each leg.  To make your thighs stronger, sit in a straight back chair and straighten one leg out in front of your body for as long as possible before slowly lowering it back down. Repeat this exercise 10-15 times on each leg.

For flexibility: Sit in a straight-back chair, straighten one foot out in front of you and place it on a stool. Reach forward with your hand toward the foot and hold for 10-20 seconds before sitting back up.

If any of these exercises cause you pain, dizziness, or trouble breathing, call our office in Newark, DE right away at (302) 355-0056, or make your appointment online. Incorporate these movements into your daily routine and you'll be seeing improvement in your ankle stability in no time. Strong legs and ankles help prevent falls and allow you to catch yourself when you trip. Don't lose grip of this inherent trait.

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