Many people neglect the muscles and connective tissue around the ankle joint until they’re limping around in pain. This joint obviously gets a lot of wear and tear, as just walking about each day puts much demand on it. Stretching the muscles around the foot and ankle isn’t fun, exciting or invigorating-but that doesn’t mean you shouldn’t do it. Those who jog or run need to cover special awareness of these joints, and even non-athletic folks should provide them with some TLC to keep them healthy. What’s promising is you are able to improve the fitness of the feet significantly by spending less than 5-10 minutes 3 times weekly to stretch the muscles and’prehab’the joint.
If you sit for long periods of time on the job, or if you spend a lot of time on your feet, the muscles around the ankle joint may become tense. This could cause foot and ankle pain, and may reduce the flexibility in your feet over time. The next exercise will help stretch your foot muscles and possibly reduce foot pain.
Ankle Circle Stretches
These stretches can be done many times a day. Ankle circle stretches will help boost the circulation in your feet and in your ankles. podiatry supplies This is especially good during the winter months when your feet may become very cold and stiff.
Also remember that when your foot muscles are flexible, you will have a decreased chance of injuring yourself. An accident to your feet could possibly be very serious particularly if you need to walk a whole lot on your own job.
If done properly, ankle stretches can boost the circulation along with the muscle flexibility in your legs, your ankles, and your feet.
To be able to perform the stretches properly, follow these tips:
* Sitting in a couch, place one leg out straight.
* Bend your knee towards your chest.
* Rotate your foot five times in one direction and then switch directions.
* Keep your foot muscles relaxed as much as possible.
* Do not tense your toe muscles throughout the exercises.
* It could be easier to perform the stretch in the event that you cross one leg over the other leg. This is beneficial when you have limited room.
This stretch is the right way to keep muscle tissue and joints limber during the job day. In addition, it can be done in a small cubicle or in a sizable work area.
Some important guidelines for performing this stretch:
• Sit up tall and straight in the chair with the chest up and open.
• Perform the stretch slowly and avoid bouncing.
• Maintain balance; avoid favoring one hip or the other.
• Avoid tensing up or holding your breath.
Spending just a few minutes three times weekly performing this stretch can lead to increased circulation and flexibility in the reduced extremities and assist you to avoid injury and inflammation. Rendering it section of a full body flexibility routine provides similar benefits for all the muscles and joints.