Ankle care

The ankle joint is one of the chief weight-bearing supports in the body and is also the most commonly injured joint. The most common ankle problems are sprains and fractures.

Since an ankle injury increases the risk of re-injury, it is important to strengthen your ankle after an injury. Rehabilitating your ankle should be done in a step-wise manner – starting with non-weight bearing exercises, moving to restricted exercises and then weight-bearing activities.

Ankle exercise

• Ankle movement (up-down): Breathe in when going up or down. Breathe out while coming back
• Rotation (clockwise and anti-clockwise): Breathe in making half circle. Breathe out while returning
• Foot inversion and eversion (a process of turning inside-out): Sit up straight with your back firmly against the chair. Slowly turn your left foot inward. Hold this position for six seconds. Then turn the foot outward very slowly and hold for another six seconds. Repeat this exercise six times.
  Repeat with right foot
• Lotus pose: Preliminary stretching exercise will restore elasticity to stiff knees and ankles and will prepare you for sitting yoga postures, such as the perfect, half-lotus and lotus poses.