Many people who enjoy playing sports, exercising, or wearing high heels for long periods of time may develop ankle sprains. This seems like a common symptom that can occur regularly, but if left untreated for a long time, it can result in loose ankles.
When an ankle sprain occurs, the ankle ligaments are severely stretch or injured to the point of rupture. If the body cannot repair the ligaments to become as tight and strong as before, including insufficient physical training of the ligaments and muscles around the ankle, the ankle will become loose and the ankle may sprain repeatedly and easily.
For symptoms, patients often feel that their ankles are easily twist or collapsed while walking, and feel unstable on the ankles. Sometimes they walk barefoot on sand or smooth surfaces, such as carpets. This does not mean that the ankles are loose. If there is also pain, other possible causes of injury must be considered, such as torn ligaments on the outside of the ankle, wounds on the cartilage in the ankle, injuries to the nerves at the end of the foot, and fractures of the bones in the foot and ankle. If the symptoms become more severe, it may cause injuries to the ligaments on the outside of the ankle, deformity of the ankle, and subsequent ankle degeneration. The main
In this article, ยูฟ่าเบท we will introduce you to some simple exercises that can be done at home to help relieve symptoms of loose ankles using only two items: a towel and an elastic band.
Stretch your feet with a rubber band: Sit on a chair and stretch the leg with the problematic ankle out in front of you, hooking a piece of elastic band through it. Hold both ends of the band with both hands and reach it toward you. Gently point your toes forward, keeping your knees straight. This will be resistance against the elastic band. You may feel a stretch in your leg muscles. Try to stretch it as tight as possible, hold for 2 seconds, then slowly return to a normal sitting position. Repeat 12-20 times, counting as 1 set, and do about 4-5 sets per day.
Swing your feet with the rubber bands: Do similar to pose 4, but loop the elastic band around the sole of your foot (instep) and pull the elastic band away from your body. Tie the elastic band into a loop around the table leg. Stretch the leg with the problematic ankle forward. Loop the elastic band around, then lift the tips of your toes up toward your body, keeping your knees straight. This will create resistance against the elastic band. Hold for 2 seconds, then slowly return to a normal sitting position. Repeat 12-20 times, counting as 1 set, and do about 4-5 sets per day.
Crumple the towel: Sit on a chair, place a towel in front of you. Place the affected foot on the towel, then use your toes to rub the towel. Hold for 3-5 seconds, then release. Repeat 10 times, counting as 1 set. Do 4 sets per day.
Isometric (push out): Sit on a chair with the affected foot next to a wall. Place the outside edge of your foot against the wall with a towel between your foot and the wall. Gently press your foot toward the wall without moving or shifting your ankle joint. Hold for 5 to 15 seconds, then relax. Repeat 5 times for 1 set. Do 4 sets per day.
Isometric (push in): Similar to the isometric push-up, but use a table leg instead of a wall. With the table leg in front of you, place your foot with the inside edge of the foot against the table leg, using a towel to protect it from the wall. Then, slowly push your foot toward the table leg without moving your ankle joint. Hold for 5-15 seconds, then relax. Repeat 5 times for 1 set. Do 4 sets per day.
Principle of treating loose ankles is to realize that the cause of the problem is not solely due to stretched or torn ankle ligaments. It is often found that there are also problems with the nerves that control the balance of the ankle, the strength, and flexibility of the ligaments on the outside of the ankle. Therefore, for effective treatment, all of these factors must be take into account.