Cankles have become a major problem nowadays, because to every young and elder girl is complaining about it. This disorder happens, most of the time, due to contraction in the weak ankles.
As a nurse I see a lot of patience struggling with cankers and the main factor leading to this condition is obesity, but it may also appear if you suffer from diabetes, heart diseases or if it’s hereditary.
Anyhow, this can be prevented and even treated if you change your diet and lifestyle by eating healthy and building muscular tissue around your calves and by including resistance exercises in your daily routine.
So, the next exercises are doctor recommended for any person dealing with cankles.
1. Circular Movement Of Knees
Image Credits: Circular Movement Of Knees
This exercise is good for your knee joints. It also removes any presence of toxins in the joint area. Stand in a straight posture. Now stretch your feet to a distance equal to shoulder length.Now you need to slowly bend in forward direction. Keep both of your hands over your knees.Now rotate your knees in clockwise as well as anticlockwise direction and make five rounds in each direction. Ensure that your legs are straight throughout the movement.
2. Standing Calf Raises With Dumbbells
Image Credits: Standing Calf Raises With Dumbbells
Standing calf raise works on your calf muscles and makes them strong. To perform this exercise you need to stand straight and keep with your feet little apart from each other. Toes should be facing in forward direction. When doing along with some weight makes this exercise more intense. Hold dumbbells in your hands. Keeping knees straight gently raise your heels above the ground. Do this exercise for 15-20 repetitions. Now release the dumbbells and come to the starting position.
3. Squats With Jumping
Image Credits: Squats With Jumping
Jumping Squats focuses on the entire lower body that comprises of knee, calf as well as toe. Stand firmly with your spine erect and your feet having a shoulder length distance in between. Keep your arms besides your side.You not only need to do squats but also jump with every movement. This perfect combination gives you benefits of jumping as well as squats. Now bend your knees and take the form of a squat position. Now jumpto your maximum capacity and stretch both of your arms towards the sky.Do this step for nine more times.
4. Jumping Jacks
Image Credits: Jumping Jacks
Jumping jacks is beneficial for your legs and gives you relief from cankles. One has to stand erect keeping feet with some distance apart. As you jump stretch your feet to the sideways and arms above the head. Do this exercise for fifteen times and then come in a relaxing position. As per the capacity one can do few more sets of this exercise.
5. Downward Facing Dog
Image Credits: Downward Facing Dog
Keep your toes as well as palms flat touching the ground in a dog like position. Knees should be below hips and wrists below shoulders.Now gently exert pressure on toes and your palms to raise hips in upwards position as a downward V shape. Breathe out and bend your right knee with your left leg in straight position. Now keep left foot on the ground. Breathe in and keep your right leg in straight position. Now raise your hips higher and look in between toes.
6. Tip Toe Squat
Image Credits: Tip Toe Squat
This is yet another immensely effective and helpful exercise for your toes. To do this exercise you need to stand keeping some distance between your feet and toes facing forward and arms beside you. Now gently lift your heels above the ground and liftyour entire body on the toes.As you do this, bend the knees and push your body down in a squat position. Do this exercise for 15-20 times as per your capacity.
Image Credits: Burpees
Burpees is also considered very good for eliminating the painful condition of cankles. This exercise is done by bending knees and lowering your body into a squat position with placing both of your palms on the ground.Now quickly jump and take form of a plank. With spine erect and knees above the ground do a single push up. Now come out of plank position by jumping again to the squat position.
8. Fitness Ball Leg Squat
Image Credits: Fitness Ball Leg Squat
This is also a powerful exercise that is good for your entire leg area. Stand erect keeping a distance from a fitness ball. Now keep your arms on hips and bend with one knee. Now stretch the leg behind and keep your foot over the ball. Be in this position for few seconds. Now bend your knees in such a way that your thigh is at parallel distance from the ground. Now lifting your body come again to the normal position.
Image Credits: Woman.thenest