Strong ankles are important part for preventing as well as recovering from ankle sprains, strains, and fractures. While it is imporant to understand the motions of the ankle.

Four basic motions of the ankle joint:
Plantar Flexion:
The motion that we perform when pointing our toes

Dorsi Flexion:
The motion that we perform when pulling our toes upward off the ground

Inversion:
The motion that we perform when we point our toes inward

Eversion:
The motion that we perform when we point our toes outward

An ankle sprains often occur when there is excessive inversion of the ankle joint. If have a strong everters of the ankle can often help limit this motion and prevent ankle sprains.

Exercise for ankle Plantarflexion:
1)Stand in front of a table or chair
2)Place your hands on the table/chair for balance
3)Raise yourself up on the tips of your toes
4)Remain on your toes for six seconds
5)Slowly return to standing position
6)Repeat 10 times

Exercise for Ankle Dorsiflexion:
1)Stand in front of a table or chair
2)Place your hands on the table/chair for balance
3)Rock back on your heals lifting your toes off the floor
4)Remain on your heals for six seconds
5)Slowly return to standing position
6)Repeat 10 times

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Tim BodyCare is massage school in Malaysia that offer international-standard ISO 9000 teachings and services for massage and spa. Tim BodyCare is the most reputable and the leading National Massage Training School with Certificate Course in international

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