Preventing Falls with Stronger Ankles

Do some balancing exercises for stronger anklesPlan for the future: sage advice so that you’re always prepared for what’s ahead—even if it’s a pothole just waiting for you to step in and take a tumble!  It’s true— you can actually take precautions that will help you in preventing falls. No, we’re not talking about looking down when you take the stairs (although that can’t hurt). What we mean is strengthening your ankles so that you’re less likely to topple over. Certain exercises can help increase muscle flexibility and strength, be active for longer periods of time, and improve your balance.

All of these things will keep you on your feet and decrease your chances of injury. The following are great exercises you can do to aid in your fall prevention process:

Balance exercise—when waiting in line at the grocery store, try standing on one foot.

Toe stand—Hold onto a chair for support. With your back straight and your knees bent, push onto your tiptoes as high as possible, then slowly lower your heals to the floor 10 to 15 times.  This will help strengthen your calves and ankles.

Knee curl—Hold onto a chair for support, then with your back straight and your feet shoulder width apart, bend your knees.  Lift one leg behind you, bending your knee so that your heel is drawn toward your backside.  Return back to standing position and repeat 10 to 15 times.  This will work your glutes and your lower back.

Leg extension—Sit in a chair and straighten one leg in front of you.  Slowly bend your knee, returning to a sitting position. Repeat 10 to 15 times.  This will make your thigh muscles much stronger.

Preventing falls is important to avoid injuries. Call Dr. Harvey Danciger at (760) 568-0108 or visit him in Palm Desert CA.  He’ll help keep your ankles strong and keep you on your feet!

Dr. Harvey Danciger
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Dr. Harvey Danciger is a podiatrist and foot surgeon in Palm Desert, CA specializing in the foot and ankle
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