Join we as we do a deep dive in to the ankle joint…
This summer a group of Essentrics instructors were given the challenge to choose a joint of the body and learn everything about its design, its function, and how it relates to the rest of the body. After hearing others mention shoulder, hip or knee joints, I decided on the ankle joint…partly because no one else was interested in it and partly because of its close relationship with our foundation…the feet. Or maybe really because I wanted to learn how to better stay on my feet, keep my balance, and not bloody my knee or rip my jeans with a fall again.
Anyway, let me share a few things I learned with you.
TWO. We have not just one, but two ankle joints. The main ankle joint (talocrural) is a hinge joint that allows our feet to move up and down (cue: point and flex each foot and admire how they move). The second ankle joint (subtalar) sits just below the main ankle joint and allows our feet to move side to side (cue: lift the inner side of your foot and then outer side, watch to make sure it is really moving. If your ankles are stiff, you may see little movement, on the other hand, if you have injured your ankle in the past, you may find out that one side stretches more than the other).
FLOW. I discovered the ankle is for good for more than helping us stand, keeping our balance, and move around. It is also critical for the flow of blood and lymph fluid up from the lower parts of our body. When we move our ankles up and down, the calf muscle stretches (cue: point and flex each foot, slowly enough to feel the calf muscle stretch. Not really feel anything…then stand up and lift one heel, while pressing toes into the floor, do you feel the calf muscle? Good!). When our calf muscle contracts, it pumps blood up to the heart. In fact, the calf muscle is called the “second heart”.
The lymphatic system does not have a “automatic” pump to move fluid. It instead relays on muscle contractions to help the flow of lymph fluid throughout the body. The calf muscle contraction created by moving the ankle works to push the lymph fluid upward. When we don’t move our ankles, the upward flow stops and the lymph fluid pools in our lower body (cue: stand up, take a short walk through the house, maybe add a quick jog around the kitchen, or run up a few steps. That should get the lymph fluid pumping again.)
ATTENTION. I realized like the rest of our body, our ankle joints need attention to stay healthy. When we push ourselves to exercise more or harder, our ankles can become overused and injured. The opposite is also true, when we fail to use our ankles, they will become stiff and weak. (cue: incorporate ankle exercises into your daily life. See below…)
EXERCISE. We do ankle exercises in each Essentrics workout. So join me for a class or find Classical Stretch on PBS and make it a priority to keep your VIP important ankles joints healthy, strong and mobile.
Below are exercises to help keep get you started. The first three are easy and can be done several times a day either seated or standing. Exercises 4 and 5, are slightly more difficult and for the best result should be done standing, with a chair close if you are concerned about your balance.
- Ankle Circles – Extend one leg in the air with toes pointed, slowly move your foot in a circle 4 times each away.
- Ankle Pumps – Point your foot away from your leg, then flex your foot, bringing your toes nearer to your shin. Hold it for the count of 4 then release. Complete 3 sets with each foot.
- Ankle Alphabet – Draw the letters of the alphabet with each foot.
- Heel Raisers – Holding on to the back of a chair or a countertop and slowly lift both heels off the floor, hold for 4 seconds, and use your muscles to lower heel slowly. Repeat several times with both heels. Then bend one knee, so that the foot is in the air, now lift the opposite heel off the floor, hold briefly, before lower down slowly with control. Repeat 4 times with each foot.
- Reverse Lunges – Stand with your feet, hip-width apart, and your hands at your sides for balance (or holding on to a chair back or countertop). Step one foot straight back about two feet and land on the ball of your back foot with heel raised. Lower your back knee toward the floor until both knees form approximately 90-degree angles, keeping your front knee positioned directly above your ankle. Push through your front foot to return to the starting position and complete several repetitions with each leg.
