Are you interested in staying healthy and injury-free?  Foot and Ankle strength, flexibility, and alignment is critical! Our ankles assist with balance,  help us run faster, and jump higher.  One missed step off a curb, or quick turn on the basketball court, soccer field, or during any other sports activity and if your ankle turns… you’ve got pain, swelling, and are sidelined from the activities that you love to do!

You don’t have to be plagued by chronic ankle pain and problems. There are lots of great ankle strengthening exercises that can help you get fit, and enjoy all the sports and fitness activities you enjoy participating in.

Here are 4 of my favorite ways to help be sure your ankles are in top training condition!

1.)	Pilates Reformer Exercises Toes, Arches, Heels, Lift & Lower…The first four footwork exercises on the Reformer are excellent for strengthening the feet and ankles. Add in the five exercises in the Stomach Massage series, (Round, Hands Back, Reach, Twist, and Stretch) and running and you’ve done ten great ankle strengthening as well as some great whole-body, core conditioning in your Pilates Reformer workout program.
2.)	Standing Footwork Exercises The standing footwork exercises are a wonderful way to work your ankles and improve your balance all at the same time! Rise on your tippy-toes and then lower your heels 8-10 times. Bend your knees, lift your heels, straighten your knees (staying high on your toes) then lower the heels 8-10 times. Reverse this action of rolling through the feet (Rise on your toes, bend your knees staying on the toes, lower the heels, straighten the legs) 8-10 times. To add variety to your Standing Footwork exercise program, these exercises can be done in a V-Position, Parallel, or One Leg at a time. Bonus Tip: Watch your legs and feet in a mirror to be sure that your alignment stays great – Knees over ankles, ankles over toes…no wobbles.
3.)	Theraband Ankle Exercises Using a theraband is a great way to strengthen the foot and ankle with a little more resistance, but not have to work against your entire body weight.  Line the band up lengthwise along the sole of your foot, and hang onto the ends with your hands. Practice pointing and flexing the foot, as well as doing ankle circles against the resistance of a theraband. Strive to work through a full range of motion in all directions for maximum benefits.
4.)	Centerworks® Super-Ankle Board Turning an ankle is one of the most common sports injuries, and the Centerworks® Super Ankle Board is one of the easiest ways to stretch and strengthen the medial and lateral sides of the ankle joint and reduce your risk of injury. The strength and body awareness you’ll gain with the Centerworks® Super-Ankle Board is what’s required to pull your ankle back to a centered position if it starts to roll out! Standard wobble boards do not work this range of motion or provide the reference points needed to ensure that you’re using the right parts of the foot and ankle for correct lateral/medial action. Use this Super-Ankle Board regularly and chances are slim that you’ll never blow out another ankle again!

For Pilates Reformer workouts, find a studio near you. Everything else you can practice on your own at home or add to your current workout!  It doesn’t take a lot of time to improve ankle strength, just a few minutes focused on your feet a couple of workouts a week, and you’re on your way to staying healthy, fit, and injury-free!

You can find all of these great foot and ankle care products at Centerworks.com.  Get a copy of the book Fantastic Feet with the Standing Footwork and Theraband  exercises.  Buy Therabands from super-easy to advanced strengths, and get a Super-Ankle Board all online in the Foot Care Products section at the Centerworks store.

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About the Author

Aliesa George, the founder of Centerworks®, is committed to helping people develop their belief in unlimited potential and positive change, by increasing awareness through mind, body, and movement. Aliesa has been sharing her experience and expertise for over 25 years as a Pilates teacher, presenter, and wellness professional. She has authored numerous educational books and articles relating to Pilates, posture, movement, and whole-body health. Aliesa has a degree in Modern Dance from Texas Christian University, is a PMA Gold-Certified as a Pilates Teacher, ACE Certified Personal Trainer & Group Exercise Leader, and is a certified Bigu Qigong teacher for weight loss, weight management through the International Institute of Chinese Medicine. Her personal mission: To inspire others to think, learn, and grow -by lighting the path and teaching the personal steps needed to achieve success for revelation and evolution into a healthier, happier life.

• Aliesa George is available for interviews, workshops and seminars, and speaking presentations by arrangement. Please send your requests to the attention of Marketing & Media Relations.
• To order copies of books and wellness resources for your Pilates studio or store at wholesale price, contact Prime Concepts Group, Inc. at 1-800-946-7804.

Visit Aliesa online at www.Centerworks.com.

Centerworks®
P.O. Box 3526
Wichita, KS 67201-3526 USA

Phone: (316) 265-9700
Toll-Free: 1-800-946-7804

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Tags: Ankle Exercises, Ankle Flexibility, Ankle Strength, Ankles, chronic ankle pain, Foot Exercises, Foot Strength, Pilates Ankle and Foot Exercises, Sprained Ankles, Theraband Exercises, Twisted Ankle

Posted in All Posts, Articles, Exercise and Fitness, Fitness, Foot Care Tips, Pilates, Pilates-Teaching Tips by Aliesa George on January 27th, 2010.

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