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How to Protect Your Ankles During Workout by Peter Minkoff

August 24, 2018


A good workout routine requires a well-prepared body. This also refers to your ankles. They carry the whole weight of your body, especially during demanding workout  sequences. You need to build a strong musculature in order to provide a good support for your ankles. 


Before you decide to start with your exercises, spend some time getting in shape. Always keep in mind that it is possible to suffer an injury when you are practicing any kind of workout. In order to prevent ankle injuries, try to follow these rules.

Warm Up

It is important to warm up your body before every workout session. You need to adjust it to the intensity and the pace in order to take the most out of your workout routine. If you skip this part, your body will not be prepared for a workout and you will risk an injury. 


It is recommendable to divide your warm up into four parts. First slowly raise your pulse to heat up your tissue and make it more flexible. Then perform joint turns to prepare your ankles, knees, hips, shoulders and elbows for movements. After exercising ankles, stretch your muscles to become more flexible. At the end of the warm-up routine work on your strength and balance. 

Don’t Overwork

People are often short on time for any kind of exercise, so they are trying to do more in less time. They are trying to speed up the process, so they usually ignore warm up or stretching before and after a training. Don’t let that happen to you.


Your ankles need time to adjust to exercising, so it is important to start slowly. If you don’t treat your ankles properly, they will start hurting after some time. Every time you feel the pain in your ankles, you will need some time to recover. This means no working out for you. If you want to learn to workout properly, you don’t want to experience these pauses very often.

Acquire the Right Footwear

If you love to workout but rarely have the opportunity, it is not so important what kind of shoes you wear. But if you want to workout on a regular basis, you should learn a little more about workout shoes. They support all kinds of movements, like spins, turns, bends, sudden changes of movement, etc.


They are specifically made for working out in order to improve your fitness experience and to protect your ankles. So, if you are interested in any kind of gym or fitness workout, make sure to first find a pair designed specifically for that purpose. For example, a good pair of weightlifting gym shoes is important if you want to start this workout in the right way.


Rest Well

You are building your way to a perfect body during your workouts. But you need to rest well between workouts if you want to experience this progress. Your body experiences exhaustion and fatigue after every good training, so you need to fuel it, hydrate and rest properly to be able to perform well the next time.


The same works for your ankles. If you exercise too hard and don’t get enough sleep, food or water, this can cause some coordination problems. Any sudden unbalanced movement can put an extra weight on your ankle which can lead to an unwanted injury.

Improve Your Balance

In order to improve your workout skills and protect your ankles, it is essential to develop the sense of balance. It is recommendable to stand on one foot for around a minute, and then repeat it with another foot. The aim of this exercise is to strengthen your ankles and to develop proprioception. 


The latter term refers to the awareness of the position of every part of your body in every moment. It is crucial in gaining a full control over your movements. You can include some variations in this exercise, like standing on the floor, on the pillow, on the mat, and on the balance board. Expect some troubles at the beginning, but don’t bother. You will experience progress very soon.


Workout brings joy and amusement to all humankind. So, if you are not a sports enthusiast, or you can’t stand spending your time at the gym, there are still some activities that you can try out in order to have a good workout.


However, you have to be aware of the consequences if you don’t listen to your body during those workout sessions. Your ankles are especially vulnerable to the irresponsible approach to this kind of training. If you follow these rules you will be able to get the most out of your workout.

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