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Ankle Exercises for Injury Prevention

September 3, 2018 by

When you spend time at the gym, you are probably focusing in body parts like your legs and your stomach. But do you ever do exercises that will prevent you from getting injured? After all, if you get injured, you won’t be able to work out at all. Here are some ankle exercises that can help prevent injury.

You should take about 40 minutes to do these ankle-strengthening exercises. It is best to do 8 reps and 3-4 sets of each exercise.

Open Rotation

Begin by standing with your feet shoulder-width apart. Extend one foot away from your body to the side with your toe pointed and slightly hovering over the floor. Using your hips, rotate your hovering leg towards the back in a diagonal position. Lightly touch the floor with your toe before lifting your leg up again and returning it to its beginning position to your side. Do this 8 times on each side and take a 30 second break between sets.

Inward Drop

Stand with your feet directly underneath your hips. Lift up one knee until your upper leg is parallel to the floor and your knee is at a 90 degree angle. Rotate your hips and move your lifted leg inward across your body until your foot is at the 11 o’clock position. Return to your starting position to complete one rep. Do this 8 times on each side and rest about 30 seconds between each of your 3-4 sets.

Front Reach

Stand up straight with one leg reaching out in front of your body with your foot hovering over the ground. Lean slightly forward to tap the ground with your toe without allowing your heel to touch the ground. Move your pelvis forward to return to starting position and complete one rep. Do this 8 times on each side and rest for about 30 seconds between each of your 3-4 sets.

Three to Nine Hover

Stand up straight with your feet shoulder-width apart. Keep your legs straight while you move one leg out in front of you across your body so that your toe is at the 3:00 position, which will be your starting position. Bring your leg back to the center before extending it out beside you to the 9:00 position. Keep hovering your toes over the floor, do not put your foot on the floor. Return to your starting position to complete your first rep. Do this eight times on each side and rest for 30 seconds in between each set.

Lay Up

Beginning with your feet hip-width apart, slightly bend your knees and push your hips back. Make sure that your heels are securely set onto the floor. With your elbows facing outwards and your forearms facing up and your palms facing in, lift one of your knees up to the height of your waist and bend it so your knee is at a 90 degree angle. Reach up with both of your arms and stand on your toes, lifting your heels off of the ground. Lower back into your starting position to complete one rep. Do this 8 times on each side and rest 30 seconds between your 3 or 4 sets.

Keeping your ankles strong is an important thing to do to avoid injury and avoid being out of the gym for an extended period of time. Don’t forget to focus on your ankles when you are working out in the future so you can strengthen them and keep your body healthy. Doing this will also help strengthen your legs and backside.

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