Many people neglect the muscles and connective tissue around the ankle joint until they're limping around in pain. This joint obviously gets a lot of wear and tear, as just walking about each day puts a heavy demand on it. Stretching the muscles around the foot and ankle is not fun, exciting or invigorating-but that doesn't mean you shouldn't do it. Those who jog or run need to pay special attention to these joints, and even non-athletic folks should give them some TLC to keep them healthy. The good news is you can improve the health of the feet significantly by spending as little as 5-10 minutes 3 times per week to stretch the muscles and 'prehab' the joint.
If you sit for long periods of time on the job, or if you spend a lot of time on your feet, the muscles around the ankle joint may become tense. This can cause foot and ankle pain, and may reduce the flexibility in your feet over time. The following exercise will help stretch your foot muscles and possibly reduce foot pain.
Ankle Circle Stretches
These stretches can be done several times a day. Ankle circle stretches can help to increase the circulation in your feet and in your ankles. This is especially good during the winter months when your feet can become very cold and stiff.
Also keep in mind that if your foot muscles are flexible, you will have a decreased chance of injuring yourself. An injury to your feet could be very serious especially if you need to walk a lot on your job.
If done properly, ankle stretches can increase the circulation as well as the muscle flexibility in your legs, your ankles, and your feet.
In order to perform the stretches properly, follow these tips:
* Sitting in a chair, place one leg out straight.
* Bend your knee towards your chest.
* Rotate your foot five times in one direction and then switch directions.
* Keep your foot muscles relaxed as much as possible.
* Do not tense your toe muscles during the exercises.
* It may be easier to perform the stretch if you cross one leg over the other leg. This is very helpful if you have limited room.
This stretch is the perfect way to keep your muscles and joints limber during the work day. In addition, it can be done in a small cubicle or in a large work area.
Some important guidelines for performing this stretch:
• Sit up tall and straight in the chair with the chest up and open.
• Perform the stretch slowly and avoid bouncing.
• Maintain balance; avoid favoring one hip or the other.
• Avoid tensing up or holding your breath.
• Sit up tall and straight in the chair with the chest up and open.
• Perform the stretch slowly and avoid bouncing.
• Maintain balance; avoid favoring one hip or the other.
• Avoid tensing up or holding your breath.
Spending just a few minutes three times per week performing this stretch will result in increased circulation and flexibility in the lower extremities and help you avoid injury and inflammation. Making it part of a full body flexibility routine will provide similar benefits for all of the muscles and joints.
Richard Parksen is 40 living in Montreal, Canada. If he's not writing short-stories or spending time with his wife, he is writing on orthopedic health. For more info on orthopedic footwear, please visit: http://www.CanadianFootwear.com
Article Source: http://EzineArticles.com/?expert=Richard_Parksen
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