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Exercise your core to improve ankle function

Exercise your core to improve ankle function
Exercise your core to improve ankle function

It’s hard to believe that improving core strength can actually improve ankle function. Many people are unaware of the correlation between core strength, specifically the gluteals, and ankle function and strength, and physically active people are more likely to suffer from an ankle injury than any other injury.

As an Orthopedic Surgeon in St. Louis, Missouri, the most popular patients we treat here who suffer from ankle injuries are basketball players, soccer players, baseball players, trail runners, and high-heel enthusiasts! The uneven surfaces that trail runners and high-heel aficionados endure put them at high risk for an ankle injury. The lateral movements of basketball and soccer players and other athletes increase their risk of ankle injury. Along with weakened core muscles, some other contributors to problematic ankles are:

Foot type
Inadequate shoes
Excessive range of motion

When one has weak gluteal muscles, they tend to internally rotate their legs and feet, which is called pronation. Pronation puts one at risk to tear the inside tendons of the ankles. This can be extremely painful and requires weeks of recovery. Strengthening your core muscles can lessen your risk of an ankle injury.

Another unfortunate truth is that most people sit at desks all week long, which weakens your core muscles. When you then venture out on the weekend, you are more likely to suffer from an ankle injury because of your weakened gluteals.

The good news is (Drum Roll) – there are ways to prevent ankle injury due to weakened core muscles. There are great core exercises that can help improve ankle function. Some exercises include a single leg medicine ball toss, using a balance disc, and single leg good mornings. Even an exercise as simple as balancing on one leg for 30 seconds each can help strengthen your core and improve ankle function.

Youtube has some fantastic resources if you are looking for effective core muscle exercises. There are some great trainers and physical therapists who can teach you preventative measures to strengthen your core muscles and avoid ankle injury, as well as aid in your rehabilitation from an ankle injury.

About Dr. Bagwe

Dr. Bagwe is a leading orthopedic surgeon specializing in ankle and foot reconstruction. If you are looking for an orthopedic surgeon near you then look no further. Dr. Bagwe is an industry leader when it comes to foot and ankle surgery doctors in St. Louis. Dr. Bagwe and his friendly and professional team is ready to welcome you and tell you everything you need to know.

Reach out and contact us today.

  • Saint Louis University
  • University of Illinois Chicago
  • Center of Orthopaedics and Sports Medicine
  • SSM Health
  • Mercy