I'll be honest, I don't. Why would we think about our ankles? Yes, they get us around but that's about it when it comes to ankles, right? Unless you are buying a new pair of winter boots...
Ankle strength is so important, especially as we get older. We need strong muscles in our ankles to help stabilise the joint (and prevent falls) as well as to keep moving.
Ankle stability doesn't just come from having strong muscles, it also comes from your brain. This is why I add some single leg exercises into your Pilates sessions so you can work on balance. I want you to be aware of your body when you are standing on one leg. I think this is why even the chatterboxes in my classes go real quiet when they are working on balance! It's HARD!
I only started thinking about my ankles a few months ago. I took a spectacular stumble off the curb when I hit myself in the shoulder as the boot of the car was closing (honestly, I have no idea how I do such random things). I felt my ankle go and thought OH NO, this is bad. But I was fine! Apart from my pride. And I put this down to me working my ankles in recent months - more than normal as I've never really given my ankles much attention in Pilates. It's usually more core and glutes right? Well, not at Wellspring Pilates!
So how you can work on stablising and strengthening your ankles in your Pilates session?
Heel raises on the Wunda chair. Both the single leg version and double leg version.
Footwork series on the reformer - dropping the heels under the bar and lifting up is a great one.
The Jumpboard! This is a low impact exercise but is great for strengthening the ankle joint. It also works the hamstrings, quads, glutes and core. Talk about a bang for buck exercise.
Single leg standing work such as standing row & squat. Your ankle, calf, quads and glute work hard when you are standing on one leg so you don't fall over.
Want to try something at home? Try doing single leg heel raises whilst you are cleaning your teeth. Or stirring your dinner. Make sure you are even though - work both feet.
If you have any concerns about your feet/ankles, make sure you see a medical professional. A podiatrist, or another allied health professional, is the expert in this department!
See you in the studio, Wellspringers
Holly xx
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