Low-Impact Ankle Exercises

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Not all ankle exercises need to be high-impact to be effective. Learn about low-impact ankle exercises with help from a fitness expert and certified personal trainer in this free video clip.

Part of the Video Series: Getting in Shape
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Video Transcript

Hi, I'm Kristy Lee Wilson. I am a personal trainer and performance enhancement specialist. You can visit my website at: www.kristywilson.com. Today, I am going to show you a few low impact ankle exercises. So, the first exercise we're gonna do is a single leg balance, perform this on the floor first until you feel comfortable. Adding a little bit of instability such as a Dyna Disk or a wobble board is really gonna recruit the stabilizer muscles in the ankle and really strengthen that ankle joint. So you're gonna step up, get your balance first then pick the other leg off, try to place the hands on the hips as you can see my ankle is working trying to stabilize itself. Its using all the little stabilizer muscles in my ankles, try to hold this for 60 seconds, complete on the other side. Perform that 2 to 3 repetitions, 2 to 3 sets, I'm sorry, of that exercise. The second exercise we're gonna do is called the ankle alphabet. So basically all you're going to do is write the alphabet with your toes. Now low impact ankle exercises are designed to really strengthen the ankle and help improve the range of motion in the ankle joint. So all the way from A to Z you're just gonna write the alphabet with your toes, it's a great way, easy way to strengthen the ankle. The final exercise I'm gonna have you do, you're gonna need a Thera-Band, you're gonna place it around the bottom of your foot and you're just gonna point the toe and then flex, point the toe and then flex. This is a great exercise, very easy to do, you can do it while you're watching TV, very effective in strengthening the ankle. I'm Kristy Lee Wilson, and we just went through a few low impact ankle exercises.


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