Lots of people neglect the muscles and connective tissue round the ankle joint until they’re limping around in pain. This joint obviously gets plenty of wear and tear, as just walking about every day puts a huge demand on it. Stretching the muscles around the foot and ankle isn’t fun, exciting or invigorating that doesn’t mean you shouldn’t do it. Those who jog or run need to pay special attention to these joints, and even non-athletic folks should let them have some TLC to keep them healthy. podiatry supplies What’s promising is you can improve the fitness of the feet significantly by spending less than 5-10 minutes 3 times each week to stretch the muscles and prehab the joint.
If you sit for long amounts of time on the job, or if spent plenty of time on your feet, the muscles round the ankle joint can become tense. This can 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 achieved several times a day. Ankle circle stretches will help boost the circulation in your feet and in your ankles. This is especially good during the winter months when your feet may become very cold and stiff.
Also bear in mind when your foot muscles are flexible, you can have a decreased chance of injuring yourself. A personal injury to your feet might be very serious especially if you have to walk a lot on your job.
If done properly, ankle stretches can boost the circulation as well as the muscle flexibility in your legs, your ankles, and your feet.
In order to perform the stretches properly, follow these tips:
* Sitting in a seat, place one leg out straight.
* Bend your knee towards your chest.
* Rotate your foot five times in one single direction and then switch directions.
* Keep your foot muscles relaxed around possible.
* Do not tense your toe muscles throughout the exercises.
* It may be easier to perform the stretch if you cross one leg over the other leg. This is very useful when you have limited room.
This stretch is the right way to keep muscle tissue and joints limber during the work day. In addition, it can be achieved in a tiny cubicle or in a big 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 momemts three times each week performing this stretch will result in increased circulation and flexibility in the low extremities and assist you to avoid injury and inflammation. Which makes it section of the full body flexibility routine provides similar benefits for most of the muscles and joints.