Strong Ankles Are Essential for Stability
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Foot and ankle injuries, including fractured bones and sprained ankles, are common causes for visits to our office. Often, these injuries are the direct result of weak ankles, especially in older patients. Taking a few minutes each day to strengthen your ankles can reduce your risk. Here are some tips that you can try at home:
Eat for strength. Be mindful about your food choices. Aim for a balanced diet rich in lean sources of protein such as chicken breast and white fish, colorful fruits and vegetables, and whole grains. Be sure to select foods high in calcium such as low-fat dairy products and leafy greens.
Are you overweight? Obesity taxes the joints. Losing weight will improve stability.
Smoking causes a host of physical problems, including bone weakness. Quit or cut back today. Medical advances can help.
Do some at-home exercises designed to build strength and flexibility. Before you get out of bed in the morning, lift one leg and "write" the alphabet in the air with your toes. Once you're up and have shoes on, hold on to the back of a heavy chair or the edge of a table and raise on to your toes. Count to ten and lower. Repeat 10 times on each side. See if you can brush your teeth standing on one foot.
Keep walking! It's the best exercise for overall conditioning, bone health, and muscle strength.
Consider adding a gentle yoga or tai chi class to your weekly exercise regimen. Many patients report that these activities improve flexibility and balance.
See your foot doctor regularly to ensure good health in your feet, ankles, and lower legs. Your podiatrist has years of specialized training and experience and is the best-qualified medical professional to help you
Here at The Texas Foot Specialists, Dr. Bruce Miller and Dr. Gregory Mangum provide expert and specialized care to address all of your foot and ankle needs. From conservative to advanced surgical treatments, you can always count on us for quality and compassionate care. Contact us online to make an appointment at one of our conveniently located offices in Sugar Land, Pasadena or Houston.