New Mexico Orthopaedics - find a foot and ankle orthopedic surgeon in Albuquerque NM sports injury

Ankle & Foot Library

The best way to prevent orthopedic injury is by having strong, flexible muscles and joints which resist strain and injury. Here are some exercises for the ankle and foot.

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Front Step-Up
Foot Rotation

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Front Step-Up	Top

This exercise works the knee and the achilles tendon. It requires the knee to straighten and raise the body. To do this exercise, use a platform or several large books to make the step-up six to eight inches. Stand in front of the step, and step up with your right leg. Do not lock your leg. Try to hold the position for three seconds before stepping back down. Switch legs and repeat. Do ten repetitions with each leg.

*Roll mouse over image to view complete exercise.

Foot Rotation	Top

This exercise combines a straight leg raise with the rotation of the leg. This works the lower quadriceps muscle. To do this exercise, raise the leg in a straightened position about one foot off the ground. Then with your toe up, rotate the foot to the left and then back to the right. Hold for ten seconds. Go back to the starting position. Repeat this exercise 20 times for each leg.

NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.

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