Properly prepare your ankles for your workout regime to improve performance.

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Ankle warm-up workouts need to be done to prepare your ankles for even more laborious task. Heating up boosts your heart rate, which increases blood flow throughout your body, consequently raising muscle temperatures. Warming up offers your body time to adapt to exercise needs, and can improve performance levels while reducing your risks of injury, according to the American Academy of Orthopaedic Surgeons. Not all workouts might work for you, so speak with your physician prior to starting any new maneuvers.

Bouncing

Ankle warm-up workouts can include some ankle bouncing maneuvers, according to the UNITED STATE Figure Skating Association. Ankle bouncing utilizes the natural spring activity of the ankles and feet without any knee bending. Start by standing upright with feet close together. Jump up from your toes as high as possible. When returning to the floor, utilize your feet and ankles to move yourself back up. Jump up and down as fast as possible 20 times. Go back to the initial position. Unwind for 10 seconds. Repeat this exercise 3 times.

Dynamic

Some ankle warm-up workouts can be consisted of in a dynamic warm-up program. Dynamic warm-ups start at reduced intensity and progressively increase so that you work up a sweat and boost muscle flexibility, according to Framingham United Soccer. Some ankle warm-up exercises, such as toe walking, can enhance balance, boost ankle versatility and enhance your calf bone muscles. Stand upright with weight evenly balanced on both legs. Delicately lift your body weight onto your toes. Walk on your toes for one minute at a comfy rate. Lower your body to the original position. Relax for 10 seconds. Repeat this exercise 5 times.

Chair-Based

Some people might’ve movement concerns that limit their ability to do floor- or mat-based exercises, or you might choose being seated while doing ankle warm-up exercises. Lubricate and heat up your ankle muscles by sitting upright in a company chair. Delicately raise your right foot and correct your knee. Point your huge toe forward. Rotate your ankle and begin making circles with your huge toe. Make 5 circles. Slowly return your ankle to the original position. Relax for 10 seconds. Repeat this exercise five times. Do the workout again using your left ankle.

Water-Based

Water provides a viable means to do ankle warm-up exercises for anybody not able to move easily on land due to degenerative conditions such as arthritis. Working out in water improves mobility and lowers pain by taking pressure off the joints with water’s natural buoyancy, according to the College of Washington Orthopaedics and Sports Medicine Division. Start consisting of some ankle bends in your ankle warm-up exercises. Sit in chest-deep water. Gradually lift your left leg and straighten your knee. Gently bend your ankle and point your toes away from you. Hold this stretch for 10 seconds. Slowly return to the original position. Carefully bend your ankle and point your toes toward the ceiling. Hold this stretch for 10 seconds. Gradually go back to the original position. Relax for 10 seconds. Repeat this exercise five times. Do the workout once again utilizing your right leg and ankle.