Ankle Exercises : Every part of our body needs to be exercised and kept healthy. This will ensure that all your body parts work properly and are not affected by any disorder. Waking up early, maintaining a proper balanced diet, keeping oneself dehydrated and exercising are some healthy lifestyle habits.

When faced with accidents or injuries during exercising immediately go to a doctor and get it checked out so that it does not escalate. You can approach Dr Chirag Patel who is considered to be the best orthopedic doctor in Mumbai to learn more about ankle issues.

Sometimes, we need help knowing which exercises to follow or we face a major accident or just a small sprain and need to perform certain exercises for strong legs to rehabilitate our foot or any other injured part to normalcy. 

Here are 8 easy and effective ankle exercises to keep your legs strong to prevent injury:

• Heel Raises Exercise

Find a stable surface. Stand straight. Place your heels near each other.  Raise your heels for a few seconds and then place them down. Perform 5 to 10 repetitions.

• Feet apart heel raise variation

This is a variation of the previous exercise. Lift your heels, but instead of placing them both down again, remove one leg i.e., lift it or move it to the side. Thus, the entire pressure falls on one foot.

• One Leg Balance

Use a squishy foam or unstable surface like Airex. Try balancing on this surface with one foot. Hold it for a few seconds. Then change the foot.

• Eversion and Inversion of Foot

For this, you will need a resistance band. Make a 3 feet loop and place your foot in the hole. The center of the loop should be at your big toe. Slowly move your foot against the resistance to one-sided, then the other.

• Star

Stand on a stable surface. Place 5 objects or cones around you making a star shape. Balance on one foot and try to touch all the five points. Then change the legs.

• How to do a proper Squat

Squat down with your feet and legs a little apart. Keep your body straight. Your back should not bend a lot. Maintain a chair-like posture and then jump up and go back into the same position. Perform these squat jumps slowly and increase repetitions every few days.

• Balance Board Exercises

Try squat jumps on a board or a new type of surface. This helps in preventing falling while standing in a moving bus.

• Soleus Presses

This exercise helps workout the lower calf. Try doing soleus presses using a machine bar and weight over your knees. These are to be performed until you get tired.

Follow these exercises carefully. When faced with an injury, contact your doctor. You can visit doctors like Dr Chirag Patel who is considered to be a top orthopedic doctor in Mumbai.

Be sure to consult Dr. Chirag Patel for various workouts for stronger legs that will help you and your health in the long run. Dr. Chirag Patel -Blog is the best place for you if you are looking for any information about ankle and leg exercises. The exercises are properly explained and help you take better care of your health. Their motto is to relieve pain and help regain mobility.

Their services include services for:

• Hip
• Knee
• Shoulder
• Elbow
• Wrist
• Ankle

They provide information about important topics like ‘Do I need a Knee Replacement?’, ‘Do I need a Hip Replacement?’ etc.

If you need any help or are looking for good solutions then make sure to connect with the Dr. Chirag Patel.