Ankle exercises?

[JWN]

At the beginning of June I injured my right ankle playing soccer. The doctor cleared me to play on it, but it is not getting better and now my left ankle is joining in. I am planning on cutting out my exercises that I sprint and have a lot of lateral movement in (soccer/ultimate frisbee/ basketball) I do one of the intense speed changing games every day.

I'm still planning on exercising via PM, but maybe switching the running active rest activity with jumping rope. What are some exercises that I can do to strengthen my ankles and make them more resistant to injury?

[avilezj]

Mobility drills from super joints and stretch the muscles that act on the ankle.

[ZachariahSalazarRKC]

Z Health. zzzzzzzzzzzzzzz

[GravityFighter]

One Legged Deadlifts.

[ramadoo]

lay down on back. wrap an exercise flexband around foot. hold end of band with hands. if you cannot perform motion with ankle/foot, assist motion by pulling band with hands. if it hurts don't do it and rest instead.
invert
evert
flex
extend
circles
reverse circles
fig. 8's
reverse fig. 8's
imagine writing your name (w/ foot)

[DrJAG2]

I am told that common for ankle issues is the tightening of the ligament on the inside of the ankle between the heel and malleolus (?). All the Z ankle tilts in the world did me no good until I had Active Release Technique on that ankle. Once that baby loosened up, Z took it the rest of the way and is keeping it well tuned.

[mc]

Originally Posted by ZachariahSalazarRKC

Z Health. zzzzzzzzzzzzzzz

agreed.

and to expand a bit:

z-health gives you a range of moves to work the ankle BUT also the related limbs that also benefit from attention.

Let's walk it down:
if you hurt your ankle and are moving around it somewhat differently than optimally, that will have carry over effects through teh rest of your gate as your body makes compensations to adapt to protect/favour your ankle.

So focusing on *just* your ankle is potentially too narrow a view for optimal performance and injury reduction. Why not get the whole system up to speed?

recommend: zhealth neural warup I/rphase combo pack. If that's too much for you, check out the z health quick start. Both are on the Products Page.

best,
mc

[JWN]

Thanks for the replies.