Posts for tag: ankle twists
The Board Certified Podiatrists at The Foot and Ankle Centers of Fort Lee are conveniently located in 6 offices spanning the state of New York and New Jersey.
The Foot and Ankle Centers get calls and inquiries every day from people who are affected by ankle related injuries. The same people are almost always trying to figure out a way to enjoy the physical activities they love without damaging their awesome bones. This is the reading material you should start with, when you are concerned about your glorious ankle joints. So read on to avoid ankle issues such as ankle sprains or ankle breaks.
The Amazing Ankle
An ankle is a fascinating conjunction that brings together 3 bones called tibia, fibula and talus. The simple, three-bone structure is connected by flexible cartilage, stretchy ligaments and thin delicate connective tissues. The amazing trifecta of bones is the very same structure that enabled humans to stand erect, which also means that ankles are at least partly responsible for our status on the food chain, which is of course the top position.
Being number one is a beautiful thing.
Thank your ankles for all their hard work by taking good care of them. Read on, for a few suggestions to keep your ankles at their best.
- Hydrate from within. Drink at least 3 medium sized bottles of water a day. Just do it! Your ankles need moisture to prevent arthritic progress, to sooth cramps and to keep your blood actively coursing through.
- Use caution when running, jumping or any other high-impact physical activity. Bend your knees with every jump, every landing and every step you take when walking, jogging or sprinting. Think of your knees as a suspension system with action similar to a spring. Bend with the down motion, and bounce like a spring, back up. This movement softens the trauma that our ankles would otherwise have to suffer through. If you stiffen up at the knee your ankle grows weak and deteriorates quickly. Springy motion is an ankles best friend.
- Rotate, point, flex, relax. Gently engage your foot and lower calf muscles. Switch! Repeat!
- Stretch slowly while you rotate your foot in circular motion for 5-10 rotations, and repeat this at least twice, daily. Point your toes, flex the foot, then relax all the muscles for a moment and repeat. Ankles are perfect, pivoting, power-parts, and moving your joints is the best way to warm up for a vigorous day, and it is a great way to strengthen your ankles, and tops of feet.
- Wear shoes that offer strong support to the bottom of your ankle joint. Most lace up tennis shoes have another, unused shoelace hole, and that is how high you should tie your shoes to truly protect the ankle from sprain or worse.
- Visually inspect your ankles every day at morning and again at night to compare the
- size and shape of the skin and veins, to monitor for changes in color, to check for
- swelling and to simply admire the awesome ankle, for what a great ankle it is.
- Regularly Scheduled visits with your Favorite Podiatrist will help you maintain great foot and ankle health. Our Board Certified Podiatrists make house calls too- so if you cannot travel easily, we will come to you!
- Dr. Greg Khaimov, Dr. Daniel Pollack, Dr. Yakov Haimof and Dr. Walter Majdanski will improve the way you view modern medicine, because The Foot and Ankle Center of Fort Lee provides a level of care that surpasses all others in their specialty.
- Schedule an Appointment!
Our Podiatrists look forward to meeting your needs and wish to remind the residents of New Jersey and New York that we offer ankle and foot care from the simple stuff all the way to the most complex topics in Podiatry.