The ankle joint is a major pivot point that supports our body weight and allows us to walk around. It is made up of three bones, the tibia, fibula, and talus, and is surrounded by ligaments, tendons, and muscles. Below the ankle, you will find the heel bone (calcaneus) and navicular bone which is the keystone to the foot’s arch. The ankle allows movement of the foot up and down whereas the heel and arch make up side-to-side movement. Altogether, the ankle and foot create pronation and supination. As with any joint, it is essential to take care of the ankle joint to ensure its health and longevity. Here are some tips on ankle joint care:
1. Wear appropriate footwear
The first and most important tip for ankle joint care is to wear appropriate footwear. Shoes that fit well and provide adequate support are essential for maintaining good ankle health. When buying shoes, make sure they fit correctly and have enough cushioning to absorb the shock from heel strike when taking each step t. Shoes with a stable sole, a firm heel counter, and good arch support can be subjective. These have been the general recommendation for most people, however minimalist footwear is growing in popularity, and scientific research as beneficial to ankle health plus more.
2. Stretch and strengthen the ankle joint
Stretching and strengthening exercises are also essential for ankle joint care and reduce the risk of injury. Stretching exercises help improve flexibility Strengthening exercises help improve the stability and strength of the ankle joint. Some exercises that can help improve ankle joint flexibility and strength include Foots Swings, Toe Raises, and Calf Stretches. See even more stretches on our youtube.
3. Use proper technique when exercising
When exercising, it is important to use proper techniques to avoid injury. Poor form or technique can put excessive strain on the ankle joint and lead to injury. Make sure to use the correct form when performing exercises that involve the ankle joint, such as jumping, running, or squatting. Start slowly and gradually increase the intensity and duration of your workouts to avoid injury.
4. Rest and ice the ankle joint
If you experience pain or swelling in the ankle joint, rest and ice the area to reduce inflammation and promote healing. Elevating the ankle above the heart can also help reduce swelling. Avoid putting weight on the ankle joint until the pain and swelling have subsided. Use 1 or 2 crutches to take pressure off the ankle when walking.
5. Treat injuries promptly
If you experience an ankle injury, seek treatment promptly to avoid further damage. More often, when you compensate for movement because of an injury, other body parts will get overused, turning into another issue. Some common ankle injuries include lateral ankle sprains, Achilles tendonitis, and malleolar fractures. If you experience severe pain, swelling, or difficulty walking, seek physical therapy immediately.
6. Wear ankle braces or supports
If you are prone to ankle injuries or have had a previous ankle injury, wearing ankle braces or supports can help prevent further injury. Ankle braces or supports provide additional stability and support to the ankle joint and can help reduce the risk of injury. You can find all of our recommended products for ankle strengthening and recovery on our website.
In conclusion, taking care of your ankle joint is crucial for maintaining good overall health and mobility. Wearing appropriate footwear, stretching and strengthening exercises, maintaining a healthy weight, using proper technique when exercising, resting and icing the ankle joint, treating injuries promptly, and wearing ankle braces or supports can all help promote good ankle joint health. If you experience persistent pain, weakness, or swelling in the ankle joint, please .