Prevent Sprains with the Ankle Alphabet

Walking through rough neighborhoods can be hard on your ankles, and by rough I mean those neighborhoods with uneven sidewalks (tree roots can do a doozy to concrete) and streets littered with unexpected potholes. These sidewalk anomalies catch you unawares and suddenly your ankle twists, turns or rolls in a direction it just really shouldn't and you end up with a slight sprain. It might be just a little ache, but if it is enough to make you choose the couch over the track - you have got to prevent that right?

If you have weak ankles and tend to be prone to twisting them, here is a super simple way to strengthen your ankles at your desk, on the subway, or under the table during a boring dinner date.

First cross your right knee over your left and write the alphabet with your right foot as if your toes are the point of a pencil. It should be a cursive alphabet - lower case is better since you can make all the letters connect. By doing this you are working your ankle joint through its entire range of motion and working the muscles that help to stabilize the ankle. Writing the alphabet seems more effective than simple ankle circles, since it moves the joint into a wider variety of positions.

After you make it to the letter "z" with your right foot, try this on the other foot. It is a great way to pass the time too!!!

Fit's Tip: This is a great exercise to do daily if you wear high heels since your ankles are especially vulnerable in them.