If you suffer from stiff or unstable ankles… you need to do this regularly!
If you suffer from tight or weak ankles, you know they can cause pain and problems with mobility. This increases your risk of injury to the bones, tendons, and ligaments of your ankle.
Stretching and strengthening the ankle muscles help improve ankle joint mobility, and reduces the risk of injury… and there is a simple 30-30-30 ankle movement routine you can learn quickly and perform daily before you get out of bed.
From the supine position – that is, laying flat on your back… interlace your fingers and grab your lower leg just below the knee.
Now begin to rotate your right foot at the ankle in the clockwise direction while keeping your right knee still. This may seem a little easy to start, but by the time you get to 30 repetitions you will see how challenging it really is.
Once you have performed 30 clockwise rotations, begin rotating your right foot at the ankle in the counterclockwise direction another 30 times.
Your final 30 repetitions will be flapping your right foot at the ankle forward and backward, like pushing down on the accelerator and lifting as high off the pedal as possible. Keep that knee still.
Repeat this 30-30-30 routine at the left ankle.
That’s it! You can now get out of bed with more flexible and stable ankles… and if you are looking to complement this ankle movement routine with a good lower leg stretch, check out our “2-minute new back tips” video on calf stretches at the counter.
Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help.
Contact us at new back chiropractic today. We can help you move better to feel better for life.
At New Back Chiropractic on the edge of Costa Mesa in Santa Ana California,
we are committed to helping you get fast and lasting relief from your back
pain and neck pain. We help you move better to feel better for life.
If you suffer from back pain and neck pain more than you would like, take these three simple steps to move better, feel better, and enjoy life better:
- Schedule: reserve a 30 minute consultation with the doctor.
- Discovery: receive an examination with any necessary digital x-rays to find a solution for lasting relief.
- Relief: start moving better and feeling better for life!
Dr. Jim Hall has served as a highly trained chiropractor in Orange County California for 30 years helping people like you get lasting relief from back pain and neck pain. Schedule an appointment with Dr. Hall to start moving better and feeling better today!
In addition to these exercises, chiropractic care from New Back Chiropractic in Santa Ana can help re-establish your middle back to a more flexible and stable place. The result is a body that moves better, feels better, and enjoys life better. Contact us today to set up your initial consultation and start feeling better today!
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