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Advanced Foot & Ankle Specialists of Arizona

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Chandler Office

  • 595 N. Dobson, Suite D-71
    Chandler, AZ 85224
  • Phone: 480-963-9000
  • Toll Free: 877-866-2417
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Gilbert Office

  • 2680 S Val Vista Drive
    Gilbert, AZ 85295
  • Phone: 480-981-1800
  • Fax: 480-981-0229
  • Toll Free: 877-866-2417
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  • Suite #177, Building #14
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Ultimate Ankle Strengthening Tips

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Ankle Strengthening TipsIn the last few decades, the favorite college game of choice—Ultimate Frisbee—has gone from being an obscure game to a league sport with organized college tournaments. The University of Arizona has one such team; they qualified for the 2014 Division I College Championships that will take place over Memorial Day weekend. For the sport, you need strong ankles, which is why these ankle strengthening tips may help.

Strong ankles help you stay mobile and stable in sports and everyday life. That’s why it’s a good thing that ankle strength doesn’t have to be left to chance. You can build up and improve your joint stability. Here are a few exercises to help your ankles:

  • Ankle Circles: Sitting in a chair with your feet in front of you, rotate your foot in small circles at the ankle.

  • Balance and Catch: While standing on one leg, play catch with a partner. Stand on one leg for a few minutes, then switch.

  • Unstable Balancing: Balance on one leg while standing on a mildly unstable surface, like a pillow or trampoline. After a minute, switch legs.

  • Calf Raises: Stand on a stair step with your heels hanging off the edge. Carefully rise up to the ball of your foot, then lower back to neutral.

  • Bent Knee Stretch: Stand facing a wall with one leg slightly behind you. Bend both knees and lean forward, using the wall to balance. You should feel the stretch in your Achilles tendon.

Don’t wait until you sprain your ankles chasing Frisbees to consider conditioning them. These ankle strengthening tips can help you stabilize this important joint so it’s able to handle the force of your activities, even when you play just for fun. If you’re concerned about your lower limbs for any reason, have them evaluated by our team here at Advanced Foot & Ankle Specialists of Arizona. You can reach us for an appointment by calling, faxing, or using out online contact form: for our Chandler office, call (480) 963-9000 and fax (480) 963-0375; for our Gilbert office, call (480) 981-1800 and fax (480) 981-0229.

Photo Credit: Samarttiw via FreeDigitalPhotos.net

Dr. Antonius Su
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