{"id":7685,"date":"2019-07-02T05:24:24","date_gmt":"2019-07-02T05:24:24","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=7685"},"modified":"2021-04-19T14:45:17","modified_gmt":"2021-04-19T14:45:17","slug":"14-simple-ways-to-strengthen-ankle-ligaments","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/14-simple-ways-to-strengthen-ankle-ligaments\/","title":{"rendered":"14 Simple Ways to Strengthen Ankle Ligaments"},"content":{"rendered":"\n
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Ankle ligaments can easily be damaged when playing sports. It is important to know what to do when you injure your ankle ligaments. It can cause instability and make it difficult for you to walk. If you don\u2019t know what to do in order to get your ankle ligaments back to where they need to be, you\u2019ll be unable to walk for a long period of time. <\/p>\n\n\n\n

You can go seek medical attention, but a lot of things you can do on your own. A good thing to do is after playing sports or any physical activity is to stretch your ankles. That way you won\u2019t have to worry about any injuries creeping up on you. <\/p>\n\n\n\n

There are eight simple ways to strengthen your ankle ligaments. All of them can be done at home. You will need a towel or resistance band in order to strengthen your ankle ligaments at home.<\/p>\n\n\n\n

1. Resting the ankle will strengthen the ankle ligaments. <\/h3>\n\n\n\n

Whenever you have an injury <\/a>that involves your ankle, resting them as much as possible will help the sprain to heal quicker. When resting the ankle, place a few pillows underneath your ankle.\u00a0<\/p>\n\n\n\n

The leg should be at a 45-degree angle. It can be higher if you feel as if you can get it higher. Don\u2019t continue to use your ankle until it heals. Once you feel it\u2019s healing you may have the urge to play sports or any physical activity. If it\u2019s not all the way healed, you will experience pain. When you go to bed, place pillows under your ankle as well. <\/p>\n\n\n\n

Try to stay in one position when you sleep to prevent rolling your ankle. It can be difficult to do if you move a lot when you\u2019re sleeping. Sometimes when we sleep, we move when we don\u2019t even know that we are.<\/p>\n\n\n\n\n\n\n\n

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2. Icing the ankle will strengthen the ankle ligaments. <\/h3>\n\n\n\n

Use an ice pack to get the swelling <\/a>to go down. A lot of times after you play a sport or do any physical activity, your ankles have become weak. In order to keep them strong, you need to ice them.\u00a0<\/p>\n\n\n\n

Place an ice pack on your ankles for at least 10 minutes after completing any physical activity. By doing this, this will keep your ankle ligaments strong. You can use the ice method every hour. When you use an ice pack, don\u2019t put it directly onto your ankle. Place a clean towel onto your skin and then the ice pack. That way you won\u2019t get frostbite. <\/p>\n\n\n\n

After completing a physical activity and you do feel some pain, just place an ice pack over it. On the other hand, if you have been icing from the beginning the pain shouldn\u2019t be too intense.<\/p>\n\n\n\n\n\n\n\n

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3. Compression will strengthen the ankle ligaments. <\/h3>\n\n\n\n

When you play sports or any physical activity, it can cause your ankles to swell. You may not notice the swelling because sometimes if you already have big feet, it\u2019ll be difficult to tell if it\u2019s swollen or not. <\/p>\n\n\n\n

The only way you\u2019ll notice there is a problem is if you experience pain. Compression <\/a>can be done before doing any physical activity. Wrap an elastic bandage around the ankle area, but not too tight. This will prevent the ankle from swelling. Take the elastic bandage off after completing the physical activity.\u00a0<\/p>\n\n\n\n

If there is any swelling when you take it off, you will want to put it back on. There may be swelling if you wrapped it too tight. You don\u2019t want to prevent blood flowing to the ankle area. It\u2019ll cause a bruise and pain. Compressing is supposed to help, not hurt you.<\/p>\n\n\n\n\n\n\n\n

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4. Elevating will strengthen your ankle ligaments. <\/h3>\n\n\n\n

Elevating will get rid of any of swelling after playing sports or any physical activity. When elevating the ankle, place a few pillows underneath. It should be elevated at a 45 to 90-degree angle. <\/p>\n\n\n\n

By elevating your ankle, if you have a sprain and don\u2019t know it, you\u2019re just helping the sprain <\/a>to heal. Simple things can make your ankle ligaments stronger without you even realizing that you\u2019re doing it. When you\u2019re watching television, place your leg on footstool will help out a lot. For instance, when watching television in your bedroom and you\u2019re sitting in a chair, place one leg on the bed.\u00a0<\/p>\n\n\n\n

When you place it on the bed, make sure that you\u2019re comfortable. Both legs can be elevated at a time. Elevate one leg for 10 minutes and repeat on the other leg. If you have any ankle pain or swelling, it will go away.<\/p>\n\n\n\n\n\n\n\n

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5. Pointing and flexing your toes will help to strengthen your ankle ligaments. <\/h3>\n\n\n\n

Point your toes for a few seconds and then flex. Repeat the exercise <\/a>about five to 10 times. A resistance band can be used if you\u2019re not experiencing any pain. Place the resistance band or towel around the middle of the foot and point and then flex. This exercise should be done after completing a physical activity.\u00a0<\/p>\n\n\n\n

When doing this exercise, sit on the floor with your legs stretched out. The exercise can also be done while sitting in a chair, but it\u2019s best to be on the floor. Your back needs to remain straight. You don\u2019t want to experience back pain because you\u2019re trying to strengthen your ankle ligaments. <\/p>\n\n\n\n

When pointing and flexing your toes, you will feel a light stretch in the ankle area. There shouldn\u2019t be any pain when doing this strengthening exercise.<\/p>\n\n\n\n\n\n\n\n

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6. Heel raises will strengthen ankle ligaments. <\/h3>\n\n\n\n

When doing heel raises, it might be best to do them while holding onto something if you have not done them before. Do about 10 of them. When you do heel raises, stay in the position for a few seconds and then lower yourself down slowly. <\/p>\n\n\n\n

If you just raise your heel without holding it, your ankle ligaments <\/a>won\u2019t benefit. The good thing about heel raises, they can be done anywhere. There is no special equipment needed. The only thing you may need is a chair if you are unable to balance yourself. If you are experiencing pain, the heel raise will help to strengthen your ankle ligaments.\u00a0<\/p>\n\n\n\n

The more times you do them, the better your ankles will be. It is a good idea to perform heel raises after completing a physical activity even if you\u2019re not suffering from an ankle sprain.<\/p>\n\n\n\n\n\n\n\n

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7. Partial knee squats will strengthen your ankle ligaments. <\/h3>\n\n\n\n

Partial knee squats can be performed against the wall if you\u2019re unable to balance yourself. When performing them against the wall, you can sit in the position for 30 seconds to a minute. Your ankles will become stronger as well as your quads. <\/p>\n\n\n\n

When doing them in the middle of the floor, place a chair behind you to help you with your form. Bend at the hips first and then the knees. Stay in the position for a few seconds and raise back up. Do this at least five to 10 times. Perform partial knee squats as a stretch after doing physical activity. <\/p>\n\n\n\n

For more resistance, place a resistance band around the leg or thigh area. Don\u2019t use resistance bands if you are experiencing pain. Resistance bands will make your ankle ligaments stronger. There shouldn\u2019t be any pain when doing the squats<\/a>.<\/p>\n\n\n\n\n\n\n\n

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8. Stair climbing is a simple way to strengthen ankle ligaments. <\/h3>\n\n\n\n

By going up and down the stairs you are strengthening your ankle ligaments. Instead of using the elevator, use the stairs. Some people don\u2019t like using the stairs because it takes a long time to get where they\u2019re going, but your body will benefit from using them. <\/p>\n\n\n\n

When you climb the stairs is strengthened your quads as well. At the gym, they have a stair-climbing machine. It is to help to build strength in your lower body while helping you to lose weight. When you go up and down the stairs, you will lose weight. <\/p>\n\n\n\n

The less weight you have on your body, the less strain will be placed on your ligaments and joints. If you are suffering from a sprain<\/a>, you can still take the stairs, but just take your time. Your ankle ligaments will become stronger by doing so.<\/p>\n\n\n\n\n\n\n\r\n

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