Today, I wanted to go through an Excellent Filler Exercise for the Ankle.
Filler Exercises are quick exercises that you can do between sets or your other major exercises in order to help overcome and prevent injury, improve your mobility, and improve the movement of your body.
Ankle stiffness can be debilitating as it negatively affects your mobility. Depending on how severe you ankle stiffness is, you may have trouble staying active or even getting out of bed in the morning. Your ankles may be stiff for many reasons. One common reason is simply aging. With age, the collagen in your body stiffens, and this makes tissues such as ligaments and tendons stiffer as well, which means your joints do not move as easily and they are more susceptible to injury. Other reasons for tight ankles include: osteoarthritis, a bone spur or bone fragment, impingement in the joint, previous injuries, inflammatory diseases such as gout or rheumatoid arthritis, tendinitis, congenital defects and other foot problems such as flat feet. If you have a more serious condition affecting your ankles, you have probably been given a treatment plan. If you are looking for something to help your tight ankles, try out this filler exercise and see how you feel.
Excellent Filler Exercise for the Ankle
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I will go through this exercise that is excellent for the ankle, using a resistive band. Sit down on the floor, with one leg straightened out in front of you and the other one bent. Grab the resistive band tubing and loop it around just above the arch of your foot. Pull the tubing back, try to bend that ankle, toes back toward your skin, and then relax.
Filler Exercise for the Ankle
You might get a light stretch in the calf area, but what we are really trying to do is get that ankle moving. Often, the ankle becomes stiff and tight based upon how we sleep and the kind of shoes we are wearing. Normally, we are not moving the ankle in that four ranges of motion.
Do 5 to 10 repetitions. You are not really looking for that stretch in the calf. Rather, look to loosen up that ankle and increase the range of motion in the ankle as you are pulling it back and relaxing.
There you go. Give that filler exercise a go. It is something that you can fit in quickly between your sets. Instead of sitting and waiting for your next set, or walking to the drinking fountain, you can sit down and do this filler exercise. Improving your ankle mobility will help you improve your movement, improve your squats, overcome and prevent injuries.
Make sure to swing by ExercisesForInjuries.com. There is a good chance that I have a video, an interview or a blog post on your injury or pain. Enter in your injury or pain into the search bar on the top right of the screen. There is a good chance that I have something for you that will help you.
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Rick Kaselj, MS
If you are looking for a great resource when it comes to Filler Exercises, then click here to check out the 50 Filler Exercises program.