Creating stability in your knees and mobility in your ankles is important to avoid pain or injury. These joints, specifically the knees, carry most of your weight and can absorb a great deal of impact when walking, running or jumping.
The British Journal of Sports Medicine found that as many as 50% of lower extremity injuries occur in the knees, while ankle injuries have a lower incidence rate at 16.6%. Frequent training and previous injuries increase the likelihood of getting hurt again. As we have seen at Precision Athletica, spraining or tearing knee ligaments is all too common in athletes. Likewise, the ankles are made up of soft and hard tissues that can get overstretched or broken— but these injuries can be avoided.
According to a study on knee pain in the Journal of Dynamic Medicine, there are two potential causes for weakness in these joints: tightness or lack of strength in the major muscle groups surrounding the knees and ankles. If the hips, glutes, quadriceps, hamstrings and calves are either too stiff or too weak, then they won’t be able to provide maximum protection to the joints. However, there are dozens of exercises that can prevent this from happening.