by ONEaccording to the butterfly effect, a small change in the present can lead to a large I change later … and that’s where my understanding of chaos theory ends, guys. What I do I am doing we know that the human body works in a similar way. When a thing escapes, it tends to have a ripple effect. And, in particular, if you do not do ankle strengthening exercises, your hips are likely to pay the price.
Just like the song “Dem Bones”, “the hip bone is connected to the … knee bone”. That way, the ankle really connects to the hip, ”explains physiotherapist Karena Wu, DPT, owner of ActiveCare Physical Therapy.
This type of domino effect can occur in all types of movements, but Dr. Wu says she most often sees weak ankles causing problems for people who run or play tennis, soccer, beach volleyball, or other sports that involve starting movements and outage on uneven ground. And that makes sense, right? When you reach a steep stop, landing at a strange angle can strain your entire lower body.
Fortunately, strengthening your ankles can go a long way to increase the longevity of your hips (and the entire lower body kinetic chain). Below, Airrosti physiotherapist Anthony Pavlich, DPT, shares the three ankle strengthening exercises he recommends to everyone.
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3 ankle strengthening exercises, suggested by PT
1. Monster rides
Stand with your feet shoulder-width apart and a resistance band around your calves. Tighten your core and push your hips back until you are in a squat position. Keep your head and chest high and your knees at an angle of about 120 degrees, making sure they remain behind your toes for the extent of the exercise. Push your knees out and walk forward and then back while holding the half squat position. Keep your feet parallel, with your toes pointing forward.
2. Single leg deadlift
Stand with your feet shoulder-width apart. Keep one foot planted on the floor and bend at the hip to press the opposite foot straight behind you. Stretch your arms straight down in front of your body or place them on your hips to make sure your entire back chain (back side) is completely flat. Bring your foot back to the ground and change sides. For an extra challenge, hold a dumbbell in one or both hands.
3. Split squats
Move to your position with one foot forward and one foot back. Slowly lower yourself to rest your back knee on the ground, then use your gluteal muscles to contract and stand up in a high, upright position. Be sure to complete an equal number of repetitions on each side.
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