Ankles and Stability

L

longlostcharger

0
Hello,
I have two questions. First, I have weak ankles and I was wondering if anyone knew of a way to strenghten them. Also, I'm starting to work out for football next year, and I was wondering what type of excersises I should do. I play tackle football with my friends a lot, and I consider myself pretty tough, buy I'm noticing when I get tackled I fall over easily and I was wondering what muslces I should work on to be more stable. I'm not totally sure if all that makes sense, but its the only way i can explain it.
Thx
Scott
 
try strengthening the muscles and ligments around the ankle - tibius anterior, calf, plantar flexion, low eright high rep exercises.
 
If you ever have a weak joing it is good to work the muscles around them, so the muscle will support the bones more than the ligaments. I've always been told by my dr. to eat the nasty jelly loking part of meat. NOT the fat, but like on chicken eat the whole thing leaving just the bones.
 
Leandrofu said:
I've always been told by my dr. to eat the nasty jelly loking part of meat. NOT the fat, but like on chicken eat the whole thing leaving just the bones.
Click to expand...

Can I ask what this MEANS!?!?!

Yes, when your ligament are weak, you should work the muscles that cross/surround the joint, so that they may then take on the role of stabilization. Strength is not the only thing to work on though, the muscles need to learn to fire soon enough to effectively stabilize the joint. Try some general strengthening, as suggested by xander I believe (tib anterior, calves, etc)....and then progress to exercises on one leg, one leg on SitFit, one leg on BOSU, one leg on Swiss ball, etc. BY challenging the stability, you teach your muscles to contract quickly and early enough to prevent excessive motion that intact ligaments would normally prevent.

:)
 
Thx for all the advice, I'll try everything you guys said.
 
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