Ankle exercises for weak knees play an essential role in returning your knee to a healthy functioning level by strengthening and stretching your knee's supporting muscles. Strong and flexible ankles also improve body and knee alignment, protect your knee from injury, increase your agility, enhance body balance and improve speed. Not all exercises may be appropriate for your condition, so consult with your doctor first.
Reduce Swelling
Ankle exercises for weak knees can improve circulation and reduce swelling after knee surgeries such as total knee replacement, according to the American Academy of Orthopaedic Surgeons. Increasing blood circulation to your ankle joint helps lower your risks of developing blood clots. Start doing some ankle pumps while in bed or laying on your back on a sofa. Fully extend both legs. Contract your shin and calf muscles. Gently move your ankle so your toes point toward your body. Then, move your ankle so your toes point away from your body. Perform this pumping maneuver five times at a slow pace. Relax for 10 seconds. Repeat this exercise five times. Do the exercise throughout the day.
Improve Balance
Strong ankles play a key role in keeping your body balanced while standing up and reducing the risk of falling, tripping or stumbling. Increasing your lower body strength, including your knee's supporting muscles and ankle muscles, plays a key role in being able to walk and carry your body weight around efficiently. Work on improving your balance by doing a one-legged standing maneuver, according to Dr. Charles Inniss. Stand facing the back of a firm chair, feet shoulder-width apart to do this ankle exercise for weak knees. Place your hands on top of the chair for support purposes. Gently lift your right foot from the floor so your heel goes toward your butt. Without moving your back, place your whole weight onto your left foot. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again with your left leg.
Utilize Circles
Ankle exercises for weak knees can strengthen your ankles and knees by using your body weight as resistance, according to medical practitioner Matthew Scott with Chinese-Holistic-Health-Exercises. Start by standing upright with your feet close together. Gently bend your knees until you slightly squat. Place your opened palms on top of your knee caps. Focus your eyes on your toes. Slowly begin making small, clockwise circles with your knees without moving your back. Keep your feet firmly on the surface. Make 10 circles while breathing normally through your nose. Return to the original position. Relax for 10 seconds. Repeat this exercise by making counterclockwise circles.
Water-Based
Some people may find exercising on land too painful or limiting due to a variety of reasons including joint conditions such as arthritis or recent surgeries. Ankle exercises for weak knees can be done in water to increase joint mobility and strength while reducing pain, according to the University of Washington Orthopaedics and Sports Medicine. Strengthen and flex your weak knees while improving your ankle functioning by doing some extended ankle circles. Sit on a stool or step in shoulder-deep water. Gently raise your weakened leg in front of your body by straightening your knee. Slowly start moving your ankle to make clockwise direction circles. Make five circles. Return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left leg.
References
- AAOS; Total Knee Replacement Exercise Guide; American Academy of Orthopaedic Surgeons; 2011
- Best-Leg-Exercises.com; Strengthen Weak Ankles; Charles Innis, DPT; 2011
- Chinese Holistic Health Exercises; Leg and Knee Strengthening Exercises Using Body Weight; Matthew Scott; 2011
- UW Medicine; Warm Water Exercises; University of Washington Orthopaedics; 2009
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