Hey thechef9,
There are various methods to strengthen both your wrist and ankles, as well as improve functional capacity and cordination at these joints. In regards to strengthening exercises:
Wrists: Support the forearm on a table or bench with wrists and hands hanging off the end:
Flexion of wrists with dumbell or band (palms up)
extension of wrists with dumbell or band (palms down)
Improving functional capacity and cordination of wrists:
Push ups with hands on any peice of stability equipment including: medicine balls, airex pads, PB disks, balance boards or a bosu ball. (all can be found at performbetter.com) For begginers try push up with hands against a wall or on a raised platform.
Strengthening exercises for the ankles:
Seated or standing calve raises.
With a band:
Dorsi flexion ( flexing your toes towards your knees)
Internal rotation (of the ankle not the entire leg)
External rotation (of the ankle not the entire leg)
Exercises to improve functional capacity and cordination:
Squats, lunges, or Leg press on various peices of stability equipment including: airex pads, PB disks, balance boards or a bosu ball. (all can be found at performbetter.com)
Note: For the most part we are talking about small muscle groups so caution is highly recommended. Keep the repetitions high ( i.e. 12-20 reps for 2 -3 sets for each exercise)and the weights low, to ensure proper form, emphasis of the right musculature, and to prevent damage to these structures. If you feel any pain with these exercises is it is strongly recommended that you see a physician. There is a wonderful group of doctors at Garden State Orthapedic. If you have any other questions please do not hesitate to call me at 201-206-9665 or e-mail brentcpt@yahoo.com
Thanks for the Question,
Brent Brookbush NASM, NSCA, IFPA CPT & ACSM HFI
