Weak Ankle and Walking: We often pay attention to the leg muscles, knees and waist for fitness, but ignore the ankles. Whereas ankles play an important role in exercises like walking, running, climbing stairs and standing on one leg. If there is not enough flexibility and strength in the ankles, it can also affect your gait and body balance.
Why is ankle mobility important?
Ankle mobility means being able to move or bend the ankle joint in different directions easily and to an adequate extent. The ability to bend the leg upward (dorsiflexion) is especially important for walking and sitting up.
When the ankles do not move properly, the body tries to compensate for the deficiency with the help of other joints. This can affect the knees, hips and body balance.
How does gait change due to weak ankles?
While walking, our feet fall on the ground and the entire weight of the body comes on it. During this, the ankles help in moving the foot forward and supporting the weight of the body. If there is not enough mobility in the ankles, steps may become shorter or walking style may change.
Some people have trouble keeping their feet properly on the ground while walking. At the same time, discomfort may also be felt while walking fast, running or descending a slope. However, changes in gait may also be due to muscle weakness, pain, or other problems.
There is also a risk of loss of balance
Ankles play an important role in keeping the body straight. When we stand or bend slightly forward and backward, the ankles help maintain the balance of the body through small movements.
If ankle strength and movement is limited, it may be difficult to stand on one leg, descend stairs, or walk on uneven surfaces. This can increase the risk of trips and falls, especially as we age.
Recognize lack of ankle mobility by these signs
Some common signs may appear when ankle mobility is reduced.
- Lifting of heels from the ground while squatting.
- Ankle strain while climbing or descending stairs.
- Difficulty standing on one leg.
- Feeling stiffness in ankles while walking.
- Frequent ankle discomfort while running.
These symptoms should not be ignored. Especially if there is pain or swelling, investigation is necessary.
Do these exercises to increase ankle mobility
Some simple exercises can be helpful in keeping the ankles active and flexible.
Ankle Circle: Sitting on a chair, lift one leg slightly and slowly rotate the toe in a circular motion. Repeat 10-10 times in both directions.
Calf Stretch: Stand in front of a wall and place one foot behind you. Lean forward while keeping the heel of the back foot on the ground. Due to this, a stretch will be felt around the shin and ankle.
Knee-to-Wall Exercise: Stand in front of a wall and put one foot forward. Keeping the heels on the ground, slowly move the knees towards the wall. Repeat this 10 times.
Heel Raise: Standing straight, slowly raise the heels and then bring them down. This strengthens the ankles and calf muscles.
When to see a doctor or physiotherapist?
If there is persistent pain, swelling, frequent bending of the ankle or difficulty in walking, consult a doctor or physiotherapist. Old injury, ligament weakness and joint problems can also be the reason for this.
Remember, good fitness isn’t just about having strong muscles. Mobility of small joints of the body is also equally important. Therefore, include ankle strength and flexibility in your daily exercises.
FAQ
What is ankle mobility?
The ability to easily bend and rotate the ankle joint in different directions is called ankle mobility.
Can weak ankles impair balance?
Yes, ankle weakness and limited movement can affect the body’s ability to maintain balance.
What are the signs of reduced ankle mobility?
Lift of heels while squatting, difficulty in descending stairs and stiffness in ankles can be its signs.
Which exercises should be done to strengthen ankles?
Heel raises, ankle circles, calf stretches, and knee-to-wall exercises may be helpful.
Can you do ankle mobility exercises daily?
Yes, light mobility exercises can be done daily without pain. In case of pain or old injury, first consult a specialist.