Knee pain: Best exercise to make ankles strong and stable, reduce strain on the knees

Knee pain: Perform three sets of 15-20 repetitions of the Calf Raises exercise (Image: Canva)

Knee pain can be a real hindrance in our daily lives, affecting our ability to exercise, walk, or even stand for extended periods. One often overlooked aspect of knee health is the strength and stability of the ankles. Since the human body is one large and complex interconnected system, many parts, like the pair of ankles and knees, work together to function properly. Strong and stable ankles can help distribute the load more evenly, reducing strain on the knees. Let us introduce you to five effective ankle exercises that can help relieve knee pain:

• Stand with your feet hip-width apart, near a wall or a sturdy support for balance.
• Lift your heels off the ground as high as you can, balancing on the balls of your feet.
• Slowly lower your heels back down to the ground.
• Perform three sets of 15-20 repetitions.

• Begin by sitting on a comfortable surface with your legs extended in front of you.
• Lift one leg off the ground and extend it straight.
• Slowly rotate your ankle in a circular motion, making both clockwise and counterclockwise circles.
• Perform 10-15 circles in both directions for each ankle.
• Repeat with the other leg.

• Sit or lie down on your back with your legs extended.
• Lift one leg off the ground, keeping it straight.
• Pretend your big toe is a pen and write the alphabet in the air.
• Ensure that you move your ankle through its full range of motion (ROM) as you "write" each letter.
• Repeat this exercise with the other leg.
• Aim to "write" the entire alphabet with each ankle.

• Sit on a chair with your feet flat on the floor.
• Place a small towel or cloth on the ground in front of you.
• Use your toes to scrunch the towel toward you, making a pile.
• Once you've scrunched the towel as much as possible, use your toes to push it back to its original position.
• Perform 15-20 repetitions for each foot.

• Stand upright with your toes pointing straight ahead.
• Lift your toes off the ground and walk forward on your heels.
• Take small steps, maintaining balance.
• Walk for about 20-30 seconds or across a room, and then rest.
• Repeat this exercise for a few minutes.

Incorporate these ankle exercises into your daily routine, and you'll likely notice improvements in your knee pain over time. Remember that consistency is key to reaping the full benefits of these exercises. If you have a history of ankle or knee injuries or chronic pain, it's a good idea to consult with a physical therapist or healthcare professional before starting any new exercise regimen. Additionally, it's important to keep in mind that these ankle exercises are part of a holistic approach to knee pain relief.

Maintaining a healthy weight, proper footwear, and avoiding excessive impact on your knees are all essential factors in preserving knee health.