It
is not uncommon for many of us to step into a hole in the yard accidentally
while playing with children and lose balance. You might run after your dog and
suddenly trip and fall on an uneven surface or suffer the same embarrassment
due to any other cause.
In
such a situation when your body loses its balance, the ‘righting reflex’ is triggered
automatically to regain the standard upright position. This is a natural
reaction to the mishap to correct a deviation and achieve a stable equilibrium.
If
your body fails to react properly, it could cause muscle strain, broken bones,
or a fall, which in turn would lead to serious injuries. Your feet
and ankle are the first to react when
your body’s natural upright position is upset. In order to maintain a healthy
balance, it is necessary that you strengthen them and ensure their proper
functioning. Here are four foot and ankle exercises you can try out for this
purpose:
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1
Towel scrunches
Sit on a chair and spread out a hand
towel on the floor close to your feet. Now, use your toes to grip the towel and
release it repeatedly, while trying to bring it close to the chair’s base.
To make this exercise a bit more
intense, you can keep some weight (say, one small hand weight) at the far end
of the towel, and then try scrunching it. With towel scrunches, you can
activate the intrinsic muscles of your toe and feet, which are crucial for the
overall arch and foot stability.
2 Balancing
on a cushion
Put a pillow on the floor, and try
standing on its soft but unsteady surface. Making your ankles and feet work
towards finding stable balance, this exercise helps strengthen your joints and
the connecting muscles.
Once you feel you have found your
balance for standing atop the pillow, raise your hind feet slowly without
moving from your position. This may be difficult to start with, but attempt to
do at least ten foot raises. This will make your ankle joints and muscles stronger
apart from improving your balance.
3
Walking in a conventional line (heel to toe)
This is an extremely useful exercise
to tone up your ankle joints, thus improving their flexibility, apart from
strengthening the surrounding muscles. Foot doctors often suggest this exercise
for patients with ankle arthritis since it improves blood circulation and helps
reduce stiffness.
4
Single leg stance (with open and closed eyes)
Vision plays a key role in your
body’s balance. This exercise aims to improve your steadiness by decreasing
your vision. Stand on one leg at a safe place and count 10 seconds. Then change
your leg and repeat.
Next, repeat the stance with both
legs as before but with your eyes completely closed. With your vision reduced
to zero, you will find the balancing task quite difficult. Yet, keep
practicing, as it will strengthen your joints and muscles. It will contribute
to your improved overall balance.
Be cautious while practicing these
exercises: during the initial stages, if you need to, use your hands to get the
support of a wall or a table for the balancing exercises. In case you are
recovering from or have recently recovered from any foot and ankle injuries,
make sure to consult with your expert foot doctor before practicing any of these workouts.
