Suffering From Ankle Pain? Do These 3 Exercises To Strengthen Muscles And Increase Mobility

There may be various reasons for ankle pain, including injuries, arthritis, tendonitis, sprains, strains, poor footwear, overuse, or repetitive stress. It is important to ascertain the underlying cause and also do these three effective exercises.

Exercises to reduce pain in ankles: Sometimes, owing to an injury, lack of exercises or because of age, a person may experience pain in the ankles, especially in the winter season, when there is reduced physical activity. But, there are some specific exercises that can reduce pain and strengthen the muscles in the ankle region, besides increasing and improving a person's mobility. Celebrity yoga trainer Anshuka Parwani demonstrated a few exercises recently, writing in a social media post that these three game-changing exercises can 'strengthen your ankles', 'unlock better balance, mobility', and prevent injuries. These exercises are also perfect for people who want to 'move better' and 'feel stronger', but are not able to do yoga, go out running, or engage in any other fitness activity because of tension around the ankles. Take a look at the exercises.

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Deep Squat With Knee Taps

Sit in a squatting position and join your hands. Make sure your spine is straight. Now fold your thighs and make sure your knees touch the floor. After a gentle tap, use the other leg to touch the knee to the floor. Alternate between the legs. It will give a nice stretch to the muscles in your knees, thighs, and back, while strengthening the ankles.

Deep Squat Calf Raises

Continue to sit in the squatting position. Stretch your arms by resting the elbows on the knees. Now, gently lift your body by standing on your toes while continuing to squat. It will give a nice stretch to the ankle muscles. Return to the original position by resting on your feet, and repeat.

Deep Squat To Kneeling

A variation of the aforementioned exercise, in this one you also bring your knees to the ground while continuing to stand on your toes and stretch your ankles.

These exercises are not easy for beginners and you may need to do some warm-ups before attempting them. It is also important to do them under the supervision of an expert to avoid injuries. If your ankle pain persists, you may also consider getting yourself checked by a professional to rule out any underlying issues.