Did you know that stiff ankles can lead to falls? This is actually a predictor for nursing home placement in older folks because it leads to frequent falling. There are many reasons a person may have poor balance. This is just one we can talk about today.
When the muscles get tight around the ankle it can also lead to problems like plantar fasciitis and tendonitis. It really is smart to be proactive and stay flexible so you do not have unnecessary risks for injuries due to falling not to mention the pain it can create. If you have ever had pain in your ankles, lower legs, or feet, then you know it affects everything you try to do standing including trying to stand up!
Stretching your calf muscles and the arch of your foot can help prevent a lot of problems. You do need to be careful not to be too aggressive though. You really do not want to tear your tendons and muscles. You will want to gently and slowly stretch them in a safe manner.
You can easily stretch the arch of your foot using a golf ball and rolling it under your foot in the arch with just the pressure of your leg weight. You can also stretch your calf muscles by using a wedge, step, doorway threshold, or object to create a wedge . The key is to put your foot into a position where the front part of your foot (toes and ball of foot) are slightly higher than the heel. Keep the heel on the ground! Then slowly lean your body weight onto the foot that is on the wedge until you feel a slight stretch. Here is where you can cause damage if you are too aggressive! Just like a rubber band, if you go too fast you can cause the tissues to recoil and get tighter! Always move into and out of any stretch slowly to reduce risks of damage and pain!
You should hold the stretch without pain for 20 seconds. Repeat this about 3-5 times at least once a day.
The key is not to wait until you have a problem. Stretching is often one of the last activities anyone wants to take time to do, but not stretching gets your attention when it causes pain or falls!
The information appearing in this blog and all blogs on this website are for informational purposes and are not to be used to diagnose or treat. If you are having an emergency, you should call 911. Each individual must be assessed in person by their doctor, physical therapist, or healthcare provider prior to starting any activity or program in order to provide the necessary safety.
