Fractures of the ankle or foot can leave you on the sidelines, preventing you from participating in the activities you love. Taking a few moments to include dynamic ankle stretches in your warm up is a great way to prevent injuries and warm up your feet, ankles, knees, and legs. If you have more questions about your specific needs, talk to your orthopedic doctor about developing a personalized warm up routine.
Stand with one hand on a wall, chair, or other support for balance. Focusing on one foot at a time, raise your foot slightly in front of your body. Use your toes to draw the largest circle you can by rotating your ankle. Perform this dynamic stretch in a clockwise direction for ten circles, then repeat in a counterclockwise direction. Switch feet when you are done.
Beginning from the same position as for ankle circles, point your toe up toward your shin and then down toward the floor. Aim to achieve as much range of motion as possible to help prepare your leg for more demanding movement. Perform ten toe points with each foot to complete this set.
To perform the toe writing stretch, begin in the same neutral position with one hand on the wall. Lift one foot at a time and write the alphabet or your full name in the air with your toe. Take care to keep your leg stationary, moving only the ankle joint to create motion with your toes. Move your foot as slowly and fluidly as possible, concentrating on writing each letter carefully and completely.
The orthopedic doctors and sports medicine specialists of Able Orthopedic & Sports Medicine are here to help you understand how to prevent and treat sports injuries. We offer a variety of orthopedic services in NYC , including minimally invasive surgical treatment for knee injuries and joint pain. Click through our blog for more sports safety tips or call (866) 650-8063 today!