With age comes an increased risk of falling due to changes in vision, reflexes, medications, and muscles that have become weak and/or tight. In addition, seniors can experience a decrease in circulation, especially in the feet and ankles. Performing a few simple ankle exercises will help to improve blood flow, and keep the ankle muscles strong and stable.
Ankle Flexion
Falls are the leading cause of injury in seniors, however, steps can be taken to prevent a fall, says the American Academy of Orthopaedic Surgeons. An important component of a fall-prevention program is regular exercise to keep your muscles strong and flexible, and this includes your ankles. To do the ankle-flexion exercise, sit up straight in a chair and point your right toes as much as you can. Then pull the toes back and fully flex your foot. Go back and forth for eight to 12 repetitions and repeat with the other leg.
Ankle Circles
As you age, it is essential to keep your muscles not only strong but flexible as well. Flexible muscles allow you to move more freely and carry out daily tasks such as walking, putting on socks and shoes and maintaining balance when bathing, according to the National Institutes of Health SeniorHealth. Ankle circles can help, and it is best to do this exercise seated. Sit up straight and make eight to 12 clockwise circles with the right foot and then eight to 12 counterclockwise circles. Switch legs and repeat. Try to circle just the ankle and not the whole leg.
Ankle Alphabet
If you have or are at risk for arthritis in your ankles, you will need to work with your doctor to develop a safe exercise program. Exercises specifically geared to those with arthritis can improve mobility and lessen symptoms, reports the U.S. Centers for Disease Control and Prevention. The ankle alphabet exercise will move your ankle and foot in a variety of directions to maintain mobility. With your right foot and ankle, draw out the letters of the alphabet in the air. Repeat with the left foot. If your arthritis makes exercise painful, try these exercises while in a warm tub or place your foot and ankle in a bucket of warm water to relax the joint and muscles while exercising.
Toe Raises
The toe-raise exercise will help to strengthen both the ankle muscles and the calf muscles, which help you walk and maintain balance. Stand up straight and hold a chair or counter for support. Rise up onto both toes as high as you can and try to not use your arms to push up. Lower slowly down. Repeat eight to 12 times. To make this exercise more challenging, do just one leg at a time.
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