Seeking treatment for your foot pain can be overwhelming, and you may have many questions for us about your particular ailment and treatment options. Here, we share answers for the questions we are asked most about medical care for ankles, feet, and lower legs.
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How can I strengthen my ankles?
There are several ankle strengthening exercises that can help build support and balance, which in turn helps prevent injuries. Here are several examples of moves you can work into parts of a routine:
Heel Raises – Sit with bent knees and feet flat on the floor. Gently push down on your thighs as you raise your heels upward, off the floor. This exercise can also be performed while standing.
Walk Variations – Turn the soles of your feet toward each other and walk 5-10 steps on your toes. Walk the same amount on your heels with your toes lifted, then shift to tip-toes. Increase your distance as you grow stronger.
Pillow Balance – Simply stand on a pillow with one leg, lifting the other up to improve balance. Have plenty of room around you in case you fall.
For more exercise suggestions, or to discuss problems you may have with your ankles, feel free to call Advanced Foot & Ankle Specialists of Arizona at (480) 963-9000 in Chandler and (480) 981-1800 in Gilbert.
Why does my ankle keep giving out?
If you struggle with your ankle giving out when you’re active, you may have chronically unstable ankles. This is the result of damage to the ligaments that stabilize your ankle joint. Usually you develop this when a sprain doesn’t heal correctly. Repeatedly spraining the same joint can have the same effect. In both cases, the damaged ligaments aren’t able to hold your ankle steady under pressure, so the joint “gives out” and collapses to the outside.
Unfortunately, this is a self-perpetuating problem. An unstable ankle is more likely to twist and sprain when you’re active. The injury destabilizes the joint even further, making it even more likely that you will continue to hurt your lower limb. To stop this cycle and alleviate any pain, you’ll need to treat the problem and address your ankle instability. Our team at Advanced Foot & Ankle Specialists of Arizona in Gilbert and Chandler can help you do this. Make an appointment with us online. You can also call or fax either location: call (480) 981-1800 and fax (480) 981-0229 for our Gilbert office, or call (480) 963-9000 and fax (480) 963-0375 for our Chandler location.