What are some safety measures to remember when performing these ankle strengthening exercises? Sources: NHS Inform. (2021). Ankle problems and injuries. Retrieved from https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/self-management-advice/ankle-problems-and-injuries American Academy of Orthopaedic Surgeons. (2019). Ankle exercise guide. Retrieved from https://orthoinfo.aaos.org/en/recovery/ankle-exercise-guide/

Safety Measures for Ankle Strengthening Exercises

Exercising is an effective way to strengthen your ankles and prevent injuries. However, to reap the maximum benefits and prevent injury, it's crucial to observe some safety measures while undertaking ankle-strengthening exercises.

Start Gradually

Always start with simple, low-impact exercises and gradually progress to more challenging ones. Going beyond your strength limits can lead to further ankle injuries (NHS Inform, 2021).

Prioritize Correct Form

Maintaining the correct form during exercises can help prevent injury. Avoid twisting or tilting the ankle in odd angles while exercising (American Academy of Orthopaedic Surgeons, 2019).

Warm up and Cool Down

Adequate warm-ups prepare your body for exercise, while cool-downs allow your muscles to recover, reducing the risk of strain or injury (NHS Inform, 2021).

Listen to Your Body

If you experience pain during any exercise, stop immediately. Consult a healthcare provider if pain persists (American Academy of Orthopaedic Surgeons, 2019).

Use Appropriate Footwear

Wearing the right type of shoes while exercising can provide necessary ankle support and stability, minimizing the risk of injury (NHS Inform, 2021).

Stay Hydrated

Keep yourself hydrated while exercising. Dehydration can cause muscle cramps, which may lead to injury (NHS Inform, 2021).

Get Adequate Rest

Rest is fundamental to muscle repair and growth. Ensure you have adequate sleep and rest periods between exercises (American Academy of Orthopaedic Surgeons, 2019).

Seek Professional Guidance

If you're new to strength training, it's advisable to get professional guidance to ensure you're performing exercises correctly (American Academy of Orthopaedic Surgeons, 2019).

References: American Academy of Orthopaedic Surgeons. (2019). Ankle exercise guide. https://orthoinfo.aaos.org/en/recovery/ankle-exercise-guide/ NHS Inform. (2021). Ankle problems and injuries. https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/self-management-advice/ankle-problems-and-injuries