Exercises for children with weak ankles concentrate on strengthening and stretching ankle muscles to improve joint stability, properly balance the child's body and make performing everyday activities such as jumping and walking possible. Exercises help retrain muscles to perform at optimum levels. Before starting any new exercise, check with your child's doctor.
Manual Resistance
Children with weak ankles can use hands as gentle resistance tools to strengthen and stretch ankle muscles, according to Kidzworld. Have the child sit upright in a comfortable chair and instruct him to lift his right leg and cross it over the left knee, letting his right ankle hang freely. Place a hand over the top part of the right foot. Have the child slowly and gently move his foot to the right while pressing into the hand. Hold the position for 10 seconds. Return to the original position. Move the foot to the left and use the hand to resist movement. Hold for 10 seconds. Return to the original position. Relax for 10 seconds. Press the foot upward into the hand, using the hand to resist movement. Hold for 10 seconds. Place the hand on the bottom of the foot. Gently press your foot into your hand while moving your foot downward. Hold for 10 seconds. Slowly return to the original position. Relax for 20 seconds. Repeat the exercise five times. Do the exercise again using the left foot.
One-Footers
Balancing exercises provide two benefits for children with weak ankles. Balancing helps strengthen the ankle joint while also lowering the risk of injury by improving overall body balance, according to Kidzworld. Do a one-foot balancing maneuver. Without wearing shoes, have the child stand upright and place her hands on her hips. Have the child lift her right leg from the floor and balance her body weight on the left foot. Stand like this for 10 seconds. Slowly return the leg to the original position. Relax for 10 seconds. Repeat the exercise five times. Do the exercise again by lifting the left leg. If her ankles are not strong enough for this exercise, have the child balance herself by holding the back of a firm chair for support.
Gentle Raisers
Weak ankles can be flexed and strengthened by doing gentle exercises using only body weight. Start by doing some heel-raise maneuvers known as plantar flexions. This exercise for children with weak ankles starts by sitting upright in a firm chair with feet firmly planted on the floor. Slowly lift the right heel from the floor as far as possible while bending the ankle. Keep the toes in contact with the floor at all times. Hold for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat the exercise 10 times. Do the exercise again using the left foot.
Single-Line Balancing
Another exercise for children with weak ankles that improves overall balance and ankle health relies on using single-line balancing. Instruct the child to stand upright with his arms at his sides. The exercise begins by lifting the right leg and placing it directly in front of the left foot. When done correctly, the child's right heel will be touching the toes of the left foot. Instruct the child to take 10 steps using this technique. Relax for 20 seconds. As the child becomes stronger, gradually increase it to 20 steps.
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