Ankles - Critical Exercises We Take for Granted
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According to Joseph Signori, the co-author of the South Beach Diet we don’t exercise the dorsal muscles of the foot sufficiently in our exercise routine. The plantar and the dorsal muscles in the ankle are critical muscles that help us stand and also help us prevent trips and falls.
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Trips and falls are preventable with simple exercises.
The complexity of the ankle and the importance of the muscles in our ankle is something that we must become better aware of.
According to Dr. Joseph Signori, the co-author of the South Beach Diet we don’t exercise the dorsal muscles of the foot sufficiently in our exercise routine. The plantar and the dorsal muscles in the ankle are critical muscles that help us stand and also help us prevent trips and falls.
I always try to stress to my clients that we have 640 muscles in our body. When we are standing, we are using 300 muscles. When we are exercising actively, we are engaging more than 300 muscles!
The anatomy of the ankle is very complex. Please find below a colored sample diagram. In an effort to add clarity to this complex structure, I have had an artist add in the purple. As you can see clearly from my purple ankle diagram, the muscles the bone structure, the ligaments are complex.
We can help these muscles and individual cells with planned movement daily – just 2 minutes a day. We can also add to this daily routine and exercise the prescribed three times a week.
As you can clearly see there is a reason to take good care of these precious muscles. If we can prevent one trip, we can save ourselves not only pain and time off work or quality time with family and friends.
Hand and foot surgery is said to be as complicated as brain surgery and IF you look at the complexity of this critical joint, we can easily understand why.
Our ankles support us and help us every single day. This wonderful joint allows millions of combinations of movements and is the foundation for our continued mobility. Our core and our ankles contribute to our balance and prevent us from tripping and falling.
The ankle joint is what marries the foot and the leg - beautifully and seamlessly. The ankle is also known as the talocrural joint. The type of joint is "synovial" meaning that it is the most movable type of joint in a mammal. The synovial joint includes synovial fluid that surrounds the articulating surfaces.
Synovial is derived from the word synovium which means a a "layer of connective tissue which lines sheaths of tendons at freely moving articulations, ligaments surfaces of articular capsules, and bursae." source: answers.com
Exercises to Help Prevent Trips and Falls Are Simple
Exercises to help prevent trips and falls are simple and many can be done just as you are sitting on the couch or in front of the computer. Watch and see how simple these exercises can be!
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This entire piece is really helpful, from the anatomy of the ankle complex to the rehab side with PT exercises. Definitely creates a sense of awareness of my warm ups and cool downs to include working the muscles of this complex to prevent injury.
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Ann Nonymous 2 years ago
Honestly I didn't know what i was getting into when i saw the title...Ankles! But this is a well put together hub, Goldie..and there is nothing like the discomfort and pain of a bad ankle!!!