Your ankle joint is an important component of walking, running, jumping.
Have you ever tripped and fallen on the cobblestones of Puerto Vallarta? Your foot lands in an awkward position. You strain, sprain or fracture your ankle. It is painful. It’s debilitating.
You decide to stop walking or limit your walking to avoid a repeat.
That’s understandable. You want to protect yourself from future harm.
But, if you want to keep moving and stay healthy, that is not the answer. There is a better way. After your injury has healed, there are ways to move that can make it stronger and more mobile.
Your ankle joint is designed to move your foot up and down. An important component of walking, running, jumping. It withstands a lot of weight and force day after day. It is under constant stress as you run, jump or walk.
Your ankles need your loving attention. And they will respond to your loving attention. They have been working for you all your life. Now is the time for you to help them help you move.
I am going to describe a 3-way ankle movement that will help increase your ankle mobility. If you have a half round foam dome (see photo), you will place it under the front of your foot. If you don’t, you can create a similar lift with a stacked blanket, a rolled up towel, a book, or a yoga block. You can also do this move with your feet flat on the floor (but it will not be as effective).
Practice this 3-way ankle mobility stretch several times a day. You will increase your ankle strength. You will increase your ankle range of motion. You will help your ankles do a better job supporting every step you take.
The functionality of your knees, feet, and ankles will improve. You will be less likely to fall. Soon you will be in ready to walk on the cobblestones of Puerto Vallarta with confidence. Do this move after you fall, when you have recovered from your injury. Do this move before you fall. It is both preventive and restorative.
3-Way Ankle Mobility Stretch
- Start in Standing Good Posture (ankles, hips, shoulders, and ears stacked), facing a wall.
- Place a half round foam dome on the floor in front of you.
- Place the ball of your right foot on the apex of the dome near the edge of the dome. Keep your right heel on the floor. Keep your left foot at a comfortable distance behind you.
- Keep your weight stacked over your right heel.
- Breathe in. Breathe out. Become aware of your breath.
- Bend straight forward at your ankle. Do not use your knee. If you do, you’ve gone too far. Make your movement smaller.
- Repeat 3, 6, 9 times. Listen to your inner athlete.
- Now bend your ankle forward toward the inside of your foot. Again, do not use your knee, just your ankle.
- Repeat 3, 6, 9 times.
- Now bend your ankle forward toward the outside of your foot. Again, do not use your knee. It will follow your ankle, but it doesn’t not initiate the movement.
- Repeat 3, 6, 9 times.
- You have completed this 3-way move.
- Repeat on the opposite foot.
Summing it up: You need strong, mobile ankles to walk on Puerto Vallarta’s cobblestones. If you trip and fall, don’t give up. Practice this 3-way Ankle Mobility Stretch. You will improve the functionality of your knees, feet, and ankles. You will be less likely to fall.
[Medical Disclaimer: This article is for education and information only. It is not a substitute for a doctor’s opinion.]
Credit: Photo by Via Anderson