This exercise helps strengthen the ankle, but it also helps strengthen some of the muscles up the back of the leg to help with endurance and help protect against injury. Reach out in front of you to tap the cup, squeezing the back of the muscles in the leg to help come back up to standing slowly. Stand on one leg a few inches back from the counter. If your sport is more endurance-based, you’ll want to work on your single leg control. Stand on one leg for 10 seconds at a time, repeating it three to four times. Press through your heel to ensure good posture. Just like before, if anything isn’t stable you can use this test as an exercise. Is your ankle wobbling back and forth or does it stay stable? Has the knee veered off to the side, or is it stable and pointing forward? Are your hips dipping on either side or are they even? Repeat with the other leg. In front of the mirror, look at your ankle. Standing in front of a mirror makes it easier to visualize what your body is doing in space. Standing on one leg is the easiest way to test foot and ankle stability. It should release tension but not be painful. Roll your foot over the ball to gently roll out the stiffness for three to five minutes at a time. If you have any tightness at the toe or underneath your foot, take a lacrosse ball, tennis ball, or frozen water bottle and place it on the floor under your foot. Using your hand, lift up your big toe and see if you feel any tightness or if there are other toes also trying to come off the floor. Allow your toes to rest naturally on the floor. To see how well your big toe bends, sit in a chair with bare feet. Try to touch your knee to the wall 10 to 20 times. You can use this test as an exercise to increase your ankle mobility. If you have stiffness in the front of your ankle, your ankle mobility isn’t as good as it could be. Do you have stiffness in the front of your ankle? Repeat on the other side. While you move your knee, try to keep your heel down. Glide your body forward to move your front knee to touch the wall. To see how well your ankle bends, stand in front of a wall with the big toe of one foot touching the wall. Mobility is how well a joint moves or bends. You can evaluate your ankle mobility, stability and strength at home. All of these have to work together to provide athletes with the mobility, stability, and strength to run, jump, and move safely during athletic activities. Your feet and ankles are made of dozens of bones, joints, ligaments and tendons, as well as the plantar fascia in the bottom of the foot.
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