I never thought of myself as an addict, but I did end up addicted to anti-anxiety medication after developing Generalized Anxiety Disorder. At some point, the medicine stopped being a way to deal with the nervousness and panic attacks, and became something my body craved. I knew that I needed help fast. Fortunately, a local drug rehab program includes support for people like me. They helped me wean off the medication, use methods like massage therapy to help my nerves heal, and even provided ongoing counseling for our family. I don't know how I would have made it without their help. If you suspect that your medication has crossed the line from being helpful to hurtful, take heart. Let me tell you about my journey out of addiction and back to wholeness.
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Whether it is high school, college, or professional football, there is potential for serious injuries to occur that can sideline you. Because of the quick and sudden movements involved in football, players are vulnerable to twisting or spraining their ankles. However, stronger ankles are at less risk of being injured. With that being said, athletes should take the time to perform these five ankle-strengthening exercises a few times a week to reduce the risk of an ankle sprain:
1. Ankle Circles
To perform this exercise, you need to be sitting on the ground with your feet flat and legs bent at the knees. Now, cross one leg over the opposite knee in order to create a triangle. Begin rotating your ankle (the one in the air) in small circles slowly. Do this clockwise and then counterclockwise roughly 20 times each. Then, switch your legs around so that you can do the same with the other ankle.
2. ABCs with Ankles
This exercise is just like the circles, except you will use your ankles to spell out each letter of the alphabet. Do this for each ankle.
3. Calf Raises
To begin, stand straight with your feet on the ground about hip-width apart. Shift your body weight to your toes so that you are kind of on your tippy toes. Your heels should off of the ground. Keep your ankles straight and hold for about 10 seconds. Lower and repeat 10–20 times.
4. Shin Raises
Start in the same position as you did with your calf raises. Bring your weight to your heels this time and left your toes off the ground. Focus on keeping your ankles straight again. Hold this position for 10 seconds. Lower and repeat 10–20 times.
5. Single-Leg Balances
Start by standing on your right foot and bend this leg just slightly at the knee. Hold for 20 to 30 seconds (or longer, if you'd like). Focus on minimizing the shaking that may occur but know that it is normal and simply means that the exercise is working your muscles. Repeat on your left leg and perform five to 10 sets.
No football player wants to be on the bench due to an ankle injury or any other injury for that matter. These exercises will work to keep the muscles in your ankles strong in the hope of preventing injuries. If you do suffer an injury, seek medical treatment immediately in order to keep from sustaining further damage that could keep you out of the game for even longer. In some cases, physical therapy may be necessary to get you back out on the field sooner, and a physical therapist can help provide additional strengthening exercises to keep your ankles and other parts of your body fit for the game. For more stretches, talk to a professional like Staten Island Physical Therapy PC.
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