Fitness Over 50

How can I possibly exercise when my ankles and knees hurt so much?

by Kathleen Trotter

For anyone with  joint pain, ‘exercise’ should be activity that improves or maintains range of motion,  increases or maintains bone density and training that improves balance and body awareness.

Are you discouraged from going to the gym, or even from being active, because your ankles and knees hurt? Perhaps  you feel working out will make your joints hurt more. Instead of ‘working out’ being something you equate with ‘hard core’ training and / or pain, I know some functional exercises that will provide your joints both the stability and the mobility to carry out every day functional activities with decreased pain and increased ease of motion. You can do them all at home, in comfort.

I’m starting with exercises for the ankles. In later articles, we’ll  cover exercises for the knees, hips, core and shoulders.

Note: you  must check with your health care advisor before you begin an exercise program

1. Resistance Band ankle exercise

Equipment: resistance band or towel

Purpose of this exercise: this exercise strengthens the little stabilizing muscles of the foot. These muscles are often ignored during traditional strength training routines.

Execution: lie on your back. Left leg bent with your foot on the floor. Right leg fairly straight with the resistance band wrapped around the ball of your right foot. Make sure your shoes are off. Slowly point and flex your right foot. Repeat 15 times and switch legs.

Main thing to focus on: go slowly and try to feel all the muscles in your foot. Try to differentiate between the muscles within the arch of your foot and your toes.

2. Ankle rotations

Purpose: increase ROM and circulation within the foot and ankle.

Execution: lie on your back. Left leg bent with your foot on the ground. Straighten your right leg and fully rotate your ankle five times in a clock wise rotation and then five times in a counter clockwise rotation. Then switch legs.

Main thing to focus on: try to make the rotation as large as possible – for example pull your toes as far towards your face as possible during the rotation as possible.

3. Towel Toe pulls

Equipment: towel

Execution: sit in a chair with your shoes and socks off. Lie a towel down in front of you. Place your foot on the towel, close to you. Use your toes to pull the towel towards you.

Execution: this will be slow, it is supposed to be. Take your time and really feel your toes moving. Try to pull the entire towel towards you. Feel free to reposition your foot whenever too much towel gets underneath your arch.

4. Standing on one leg with arm circles

Equipment: soup can, or something similar.

Purpose of this exercise: this exercise strengthens the ankles and works to improve balance and mind body awareness.

Execution: Stand on your right leg. Hold the soup can in both hands, arms straight, positioned to the outside of the right hip. Arc your arms in a big counter clockwise circle over your head and finish with the weight back in it’s original position. Keep arms straight. Repeat 10 times and then switch legs. When standing on the left leg, start with the weight on the outside of the left hip and perform the circle in a clockwise position.

Main thing to focus on: focus on keeping your standing ankle stable and don’t let the hip of the standing leg jut out to the side.

Special note: if you are having trouble balancing on one leg lightly tap your other toe on the floor behind you and / or stand close to a chair so you can use it for stability if you need it.

Kathleen Trotter is a personal trainer and Pilates equipment specialist located in downtown Toronto. She is currently completing a Masters degree at the University of Toronto in Exercise Science. Visit kathleentrotter.com.

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