Sheetal has a lot of difficulty walking with advancing age. Sometimes there is such a problem in the ankle that even keeping the feet on the ground becomes difficult. However, there are certain ankle exercises that can be done regularly to help maintain the flexibility of the muscles in the area. First Exercise 1. Take a ball and sit on the carpet as shown in the picture. Now you have to rotate the ball well on the right foot. 2. Keeping the ball as the center, first move the foot to the right and then bring the foot to the left. 3. Do this exercise 15 to 20 times with both legs alternating legs. Second exercise 1. Stand with the support of a wall. The face will be towards the wall and the feet will be together. 2. Now place the ball behind the heel with someone's help. Hold the ball and set the heel on the ground. Then slowly raise the heel so that the ball is stuck between the toes. 3. During this time, some pressure should be maintained on the ball. At first do this only 15-20 times. Third Exercise 1. Stand with your back against a wall. During this time the feet will be kept at a distance. Lower the heel to the ground. 2. Bend the neck and look at the legs. Now lift the paw up and then bring it down. 3. Meanwhile, keep your back straight and do the leg raise and hold process 15-20 times keeping the heel still. Fourth Exercise 1. Spread the towel lengthwise on the mat. Then sit with your legs bent at the knees as shown in the picture. 2. Hold your knees with folded hands. Now, keeping the ankle still, try to fold it by pulling the towel towards you with the help of the toes. 3. This process of folding the towel can be done at least 5 times. Exercise Five You will need someone's help to do this. Sit on your knees. Sit with one leg bent at the knee. The other leg will be straight back. 1. Now try to come forward with the knee without moving the toe of the right foot from its place. 2. Come back, try to move forward again. Repeat this activity 10-15 times with both legs. This exercise will strengthen the leg muscles. This will increase flexibility and also help in maintaining balance.
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
Fitness: Exercises That Relieve Knee Pain
