Tips to Keep Ankles Strong and Healthy

A sprained ankle is a painful injury that can keep you off your feet for weeks. Weak ankles are more likely to twist when you step awkwardly and can result in a foot fracture. Here are some tips from Dr. Stavros O. Alexopoulos to help keep yours strong and flexible:

Do exercises specifically designed to target the muscles of your ankles. Here are a few to try:

• Holding on to a sink or counter for stability, rise up on your tiptoes. Hold for a count of ten, then slowly lower. Repeat 10 times.
• Lying in bed, lift one leg. Flex the ankle and point the toes ten times, then “write” the alphabet in the air with your foot. Repeat twice on each side.
• Walking is the best exercise for cardiovascular health and overall well-being. Take a stroll today! If the weather is keeping you from going outside, how about a walk on an indoor track or even at the mall?
• Consider adding a gentle yoga or tai chi to your exercise program. Many patients report that these activities improve balance.

Maintaining a reasonable weight will lighten the load on your ankles and reduce your risk of falling. Eat a healthy diet rich in colorful fruits and vegetables, whole grains, and lean protein sources. Calcium will improve bone health. You can find it in low-fat dairy foods, leafy green vegetables, and fish that are eaten with their bones intact.

Tobacco use damages bone health. If you still smoke cigarettes, please quit or cut back now. Your doctor has modern medications that can help.

If you are worried about taking a spill and twisting an ankle, or if you have any other concerns about the health and well-being of your feet, ankles, or lower legs, it’s time for a visit to the podiatrist. With years of training and experience, a board-certified podiatrist like Stavros O. Alexopoulos, DPM is a medical specialist and the best-qualified doctor to help you with examination, diagnosis, treatment, and ongoing care. Schedule a convenient appointment in our comfortable Chicago office. Call our friendly staff at (773) 561-8100 or click here today.