On February 2, 2014, football fans young and old will be glued to the game, cheering their favorite team. Why not start out the day cheering for a different cause? The 7th Annual Run for Refugees, taking place in New Haven, CT is a 5K run and walk to raise funds and awareness for the thousands of refugees who have settled in Connecticut. Runners are encouraged to wear jerseys that support their favorite Super Bowl team as well. It will be a fun way to spend the day—as long as you don’t come home with an ankle sprain.
Maybe you would love to participate in an event like this but are worried about sustaining an ankle injury. Perhaps a previous injury has weakened your ankle and you fear re-spraining it—or worse. Whether you are training for a race or just have a weak ankle, there are several ways you can prevent ankle sprains.
One way to make your ankle stronger and more stable is through balance exercises. Start by standing on one leg and balancing for as long as you can. Do this while washing the dishes or brushing your teeth. Try it while bringing your arms up from your sides to the top of your head, or while closing your eyes.
Next, you may feel slightly silly, but hopping is actually a great way to strengthen your ankle. Just be careful if you have an existing injury. Hop on one leg, or from one to the other. Progress to going higher and further on each hop, or string hops together to go across a room.
Another standard exercise that also works well for strengthening the ankle is the calf raise. Begin using both feet. Increase the challenge by doing them on the edge of a step and allowing your heels to dip slightly below the step before rising up. Finally, try them on one leg.
If you have concerns about your ankle health or are experiencing pain, contact Dr. Sanjay Patel at Family Foot Care & Surgery. Make an appointment at our office in Hamden, CT by calling (203) 288-4055 or in Milford, CT at (203) 876-7736.