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Maintaining mobility in the ankle joint is a crucial aspect of overall physical health and functionality that is often overlooked —especially for walkers, since ankle and foot injuries are ...
[43] [44] Research from Rutgers University demonstrated that the knees, shoulders, and ankles were the most commonly involved injuries. More specifically, knee and ankle sprains were very common. Based on that, neuromuscular training and pre-strengthening programs are recommended to improve flexibility , particularly before exercise.
Adding a few ankle mobility exercises to your pre- or postride workout can help improve your ankle mobility for better performance.
Such movements are common in trail running, soccer, and basketball. [12] Abnormal foot structure: Problems such as flat feet or high arches can create muscle imbalances that put pressure on one or more tendons. [11] Trauma: Injury to the foot or ankle can cause tendinitis. This can happen by sudden and powerful actions such as jumping.
Therefore, it can be beneficial to change terrain occasionally – such as trail, beach, or grass running. This is more unstable ground and allows the legs to strengthen different muscles. Runners should be wary of twisting their ankles on such terrain. Running downhill also increases knee stress and should, therefore, be avoided.
The use of a mobility aid device such as a mobility scooter, wheelchair, crutches or a walker can help with community ambulation. [9] Another term that is coined to define mobility disabilities based on performance is "performance based mobility disability". [10] It is the inability to increase your walking speed more than 0.4 m/s. [11]
A sprained ankle (twisted ankle, rolled ankle, turned ankle, etc.) is an injury where sprain occurs on one or more ligaments of the ankle. It is the most commonly occurring injury in sports, mainly in ball sports such as basketball , volleyball , football , pickleball , and tennis .
Stretching does not appear to reduce the risk of injury during exercises, except perhaps a dynamic warm-up for runners. While running places extreme stress loads on the joints, static stretching can help to improve joint flexibility. However, this has not been proven to reduce risk of injury in the runners.