When we are standing and start to lean forward slightly, sensors in our ankles notice the small movement. They quickly correct the tilt by firing our calf muscle to pull us back into upright.
The same happens on the front of our shin if we tip backwards.
But the built in sensors around the ankles can’t work properly if the ankle is really rigid or if the muscles are too weak to react to balance changes.
Practicing going up on your toes and rocking back onto your heels improves the movement in your ankles while strengthening the muscles.
When you raise your heels, going up onto your toes, you should get taller. If the calf is really weak, the body will try to cheat by moving the knees forward, and not getting any taller.
Next, rock back onto your heels, lifting the front part of your foot off the ground.
Don’t worry about how high you can lift to begin with, just get your ankles moving. Go up on your toes for one minute before switching to lifting your toes off the floor.
Video Transcript:
I’m going to demonstrate how to safely practice going up on your toes and rocking back onto your heels.
Start at solid surface like the kitchen counter or a sturdy chair.
Begin with both hands on your surface and progress to just one.
When you go up onto your toes, lift your heels up off the floor growing taller.
Be careful not to go up onto your toes only by rocking
forward at the knees and not getting taller.
When you go up we want you to go up slowly and controlled.
Be on the big toes, not rolling out onto your
little toes.
Hold it there, then lower gently to the ground.
When you go back on to your heels you’re going to lift the front of your toes up off the floor.
You won’t have as much range as you do going up on your
toes, but lift your toes as high as you can.
Hold it there and lower gently back down to the floor.
I’m proud of you for working on your balance.
Keep up the good work!
