Categorized | Nutrition

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How to Strengthen Ankles

Anyone who looks at their feet and ankles and wonders if there is a way to reduce this excess fat. The truth of the matter is that in order to lose ankle fat you will have to lose weight over your entire body in order to get to your ankles. Just as with anything else you have to work on your entire body in order to achieve a weight loss in any specific area from your abs to your ankles. Understanding how to utilize diet, exercise and portion control are the keys to losing that stubborn ankle fat.

If you want to specifically target losing ankle fat then you should start be eating healthier. Lay off of the high fat and sugar foods and go for a great tasting fruit or even some protein filled chicken. As eating healthier will be the first step in losing ankle fat it will not do much for you if you are not an active person.

The ankle is the juncture of three bones: the tibia and fibula on the lower leg and the talus of the foot, also known as the ankle bone. Held together by ligaments and tendons, the ankle allows the foot a wide range of motion. Because of the ankle’s crucial role in walking and standing, ankle injuries should be taken seriously and treated properly.This is a simple exercise in which you take your ankle and trace the letters of the alphabet all the way from A to Z. To further the exercise you should trace plenty of circles and move your ankle as far up and down as it will go and as far left and right as it will go. To make it more difficult you can always use ankle weights.

Depending upon the severity, an ankle sprain can damage muscles, ligaments and proprioceptors (PRO-pri-o-CEP-tors) specialized nerves that control your balance and sense of position. Proprioceptors are present in muscles and tendons. Proprioceptors in a properly functioning ankle sense when your ankle is about to roll and instruct your tendons and muscles to fire and take corrective action, i.e. prevent the sprain. When these nerves are damaged during the initial sprain, they often do not regain their full functionality.

Any exercise routine that involves the ballet bar will invariably begin with the plies, either demi or grand and the reason that plies are used at the beginning is because these exercises help to tone every single one of the muscle groups contained within the legs.

The body tends to heal very slowly. Left to itself, an ankle injury usually takes about 2-8 weeks to heal, depending on the severity of the injury. But, when you actively rehabilitate it with specific exercises that strengthen it and increase range of motion, the ankle responds very quickly and swelling goes down rapidly. My clients recover from a sprained ankle in days not weeks. They are usually walking normally within 3-5 days after an ankle sprain injury.

If you’re playing football and you need to make a sharp lateral cut to avoid getting hit, the majority of that force goes right through the ankle. A weak ankle will turn and possibly sprain. A strong ankle will take that force and allow you to make that sharp, powerful cut and leave tacklers in the dust!

If you have had a previous ankle injury and used the R.I.C.E. system, you already know it does not yield quick results. First of all, ice is only effective for the first 36-72 hours. After that, you will notice the ankle is still very swollen, bruised and stiff. But, the r.I.C.E system says at that point, you should just rest and wait. Well, left by itself, the ankle will heal very slowly. There is most likely some ligament damage and ligaments heal very slowly o their own. So, you can expect a minimum of a two week healing period, but most likely it will be closer to a month.

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