Loose ankles can be caused by many things, such as frequent ankle sprains, accidents, aging, or inflammatory diseases such as lupus and rheumatoid arthritis, which affect the ankles and may lead to ankle degeneration and loose ankles.

8 exercises to restore loose ankles

Loose ankles can be caused by many factors, such as frequent ankle sprains, accidents, aging, or inflammatory diseases such as lupus and rheumatoid arthritis, which affect the ankles and may lead to ankle degeneration and loose ankles.

Common symptoms of loose ankles

Ankle degeneration usually occurs in people aged 40 and above, which is a result of degeneration, wear and tear, and inflammation. In younger people, loose ankles are often caused by accidents and serious ankle injuries.

When symptoms of ankle degeneration begin, loose ankles will cause pain when moving, swelling, stiffness, ankles are stuck or locked, standing or walking is not stable. โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที These symptoms cause pain and make it difficult for patients to live their daily lives, no different from osteoarthritis or hip degeneration. 

Non-surgical treatment for loose ankles  

• Using an ankle brace  to support your foot and allow proper movement can help reduce pain.
  
• Steroid injections  can reduce pain and swelling, but they are only a temporary solution and cannot treat the root cause.
  
• Physical therapy uses exercises that focus on strengthening the body’s muscles, allowing the muscles to support the joints, increasing mobility and reducing pain.

Simple exercises to relieve symptoms of loose ankles

In this article, we will introduce you to some simple exercises that can be done at home to help relieve symptoms of loose ankles using only two items: a towel and an elastic band.

The first 5 exercises are light exercises that can be done safely.

1. Crumple the towel.

Sit on a chair, place a towel in front of you. Place the affected foot on the towel, then use your toes to rub the towel. Hold for 3-5 seconds, then release. Repeat 10 times, counting as 1 set. Do 4 sets per day.

2. Isometric (push out)

Sit on a chair with the affected foot next to a wall. Place the outside edge of your foot against the wall with a towel between your foot and the wall. Gently press your foot toward the wall without moving or shifting your ankle joint. Hold for 5 to 15 seconds, then relax. Repeat 5 times for 1 set. Do 4 sets per day.

3. Isometric (push in)

Similar to the isometric push-up, but use a table leg instead of a wall. With the table leg in front of you, place your foot with the inside edge of the foot against the table leg, using a towel to protect it from the wall. Then, slowly push your foot toward the table leg without moving your ankle joint. Hold for 5-15 seconds, then relax. Repeat 5 times for 1 set. Do 4 sets per day.

4. Stretch your feet with a rubber band.

Sit on a chair and stretch the leg with the problematic ankle out in front of you, hooking a piece of elastic band through it. Hold both ends of the band with both hands and reach it toward you. Gently point your toes forward, keeping your knees straight. This will create resistance against the elastic band. You may feel a stretch in your leg muscles. Try to stretch it as tight as possible, hold for 2 seconds, then slowly return to a normal sitting position. Repeat 12-20 times, counting as 1 set, and do about 4-5 sets per day.

5. Swing your feet with the rubber bands.

Do similar to pose 4, but loop the elastic band around the sole of your foot (instep) and pull the elastic band away from your body. Tie the elastic band into a loop around the table leg. Stretch the leg with the problematic ankle forward. Loop the elastic band around, then lift the tips of your toes up toward your body, keeping your knees straight. This will create resistance against the elastic band. Hold for 2 seconds, then slowly return to a normal sitting position. Repeat 12-20 times, counting as 1 set, and do about 4-5 sets per day.

Next are 3 exercises that should be done when the ankle has some strength and is not painful. You can consult a specialist or physical therapist before doing it.

6. Stand on tiptoe

Stand up straight (with your toes slightly spread out), feet slightly apart, toes straight, hold onto the back of a chair for balance. Slowly stand up on your tiptoes, hold for about 2 seconds, then return to the normal standing position. Repeat 10-15 times, counting as 1 set, and do about 4-5 sets per day.

7. Stand on one leg and lift your heels.

Stand up straight with your feet slightly apart and your toes straight. Hold the back of a chair for balance. Slowly lift one leg up, standing on the leg you want to exercise. Then lift your heel off the floor. Hold for 2 seconds, then return to the normal standing position. Repeat 6-8 times, counting as 1 set. Do about 4-5 sets per day. You can switch sides.

8. Stand on one leg to practice balance.

Stand up straight with your feet slightly apart, toes straight, and hold onto the back of a chair for balance. Lift one leg up, standing on the leg you want to exercise. Try to keep your balance. If you have good balance, you may use just your fingertips to touch the edge of the chair to help you keep your balance. Hold for a moment and gradually try to practice this kind of balance throughout the day. While doing daily activities, such as standing to wash dishes or standing to water plants, you can switch sides.

All of these exercises are simple ones that can be practiced at home, but you should consult your doctor and physical therapist to choose or modify the exercises to suit your individual needs.