足首を強化する筋トレ法 [iPhone]

Strong ankles can improve your balance and also strengthen your legs. There are a lot of different ways that you can strengthen your ankles, depending on your comfort level and what equipment you do or do not have available. Exercises that you can perform while sitting down can be done while you’re at work or just watching TV. You can also exercise your ankles while standing, adding weights for a bigger challenge. Working on your balance can also strengthen your ankles while stretching will reduce your risk of injury and improve flexibility.

A physically active body must achieve a stable balance around each active joint for top performance. Ligaments connect the bones to each other, and provide much of the joint's stability. Muscles are connected to bone by tendons, allowing for movement at the joints.

Although the ligaments connecting the bones in the ankle are necessary for proper function, there are several muscles that also help support the ankle during any type of activity. Building strength and proprioception, or special awareness, in these muscles helps to prevent injury and improve performance.

Why is it important to keep the ankle strong?
When an athlete performs any movement—whether running or jumping—the ankle and surrounding muscles are put under a great deal of stress. If the ankle musculature is strong, the athlete can withstand greater force before an injury is sustained. In addition to decreasing ankle injuries, strengthening lower leg muscles will help prevent chronic conditions such as shin splints and Achilles tendonitis.