Dr. Mickey Mehta - India's leading holistic health coach - says that the ankle helps the body move flexibly, stably and nimbly.
Whether you're running or doing squats at the gym, ankle mobility is important to preventing knee pain. Knee pain can stem from stiffness or tightness in the ankle.
Understanding the Connection Between the Ankle and the Knee
According to Dr. Mickey Mehta, when we walk, run, or perform any lower body movement, the ankle and knee work together to provide stability, absorb impact, and distribute force evenly.
If the ankles are weak or unstable, it can lead to a chain reaction and affect the knees.
You can reduce your risk of knee injury, reduce discomfort, and improve mobility by strengthening and stabilizing your ankles.
How to practice
Dr. Mickey Mehta offers some exercises to strengthen your ankles: 1) Ankle rotations: Sit on the floor with your legs straight.
Lift one leg off the floor and move your foot in a circular motion while rotating your ankle clockwise.Do 10 to 15 rotations before switching to counterclockwise.Then repeat with the other leg.
2) Calf Raises: Stand with your feet hip-width apart and lean against a wall or sturdy structure for balance. Balance on your toes while slowly raising your heels as high as you can. After a brief pause at the top position, lower your heels. Do three sets of 15-20 reps.
3) Balance exercise: Stand on one leg with your hands on your hips or out to the sides for balance. Try to hold the balance for 30-60 seconds, then switch to the other leg.
Note
Make sure you start with low intensity exercises and gradually increase the difficulty as your strength improves and wear comfortable footwear.
If you have chronic knee pain or other underlying medical conditions, consult a therapist or healthcare provider for a personalized exercise plan and guidance.
Ankle strengthening exercises can be incorporated into your fitness program to improve the health of your entire lower body as well as your knees.
You can strengthen your ankles, reduce knee pain, and improve your quality of life with consistent exercise.
