| How to Create Storage Around Staircases Posted: 21 May 2017 05:00 PM PDT Multi-level homes offer lots of comfortable living space, but they can also create obstacles when it comes to accessibility. Staircases tend to be narrow and indirect, which makes storing and relocating your belongings impractical. A keen eye for design, however, will allow you to work out ways around these difficulties. By making better use of the area surrounding your home's stairways, or by repurposing the stairways themselves, you can free up valuable space while also enhancing the visual presentation of a room. EditCreating Built-In Storage - Upgrade to stair drawers. Turn individual steps into hidden caches by replacing your staircase's basic paneling with oversized slide-out drawers. Stair drawers are perfect for when you want to get everyday items out of the way but still keep them close at hand. Use your stair drawers to stash things like shoes, sporting equipment, pet supplies and household tools.[1]
- Stair drawers have gained popularity as a creative storage solution, and can be installed in homes of almost any size.
- Each drawer is the length and width of one step, giving you tons of bonus space that was formerly off-limits.
- Put in handy wall shelving. Build into the flat, blank wall lining a small stairwell and use it to mount sturdy shelves of various sizes. Now you'll have a dedicated place for books, trinkets and family photos that won't take up any additional room around your home.[2]
- Have the shelves cut and arranged to your own specifications to create wall storage that matches your needs.
- Invest in custom cabinets. With little difficulty, you can convert a section of the wall or an unused alcove at the top of the stairs to a convenient built-in cabinet. Integrated cabinets fulfill the same function as shelves, but give you more options in how to store and display your belongings.[3]
- Have wall cabinets designed to blend in with the area around them.[4]
- Cabinets can act as all-purpose storage or be based around a specific theme, such as preserving mementos from your wedding.
EditSetting Up Under the Stairs - Increase your closet space. Most newer homes are designed to include some kind of coat closet beneath the main staircase. If your home is lacking this feature, it may be just what you need to reduce clutter and maximize your storage potential. These types of closets don't even have to be very big—with just a few square feet, you'll have more than enough room to stow a card table, backup toiletries or some unwieldy cleaning supplies.[5]
- Use extra closet space to supplement your wardrobe or keep accessories like shoes, hats, belts and ties organized.
- If you like to cook, closets near the kitchen can function as storerooms for dry ingredients and utensils.[6]
- Set up a modest study. Make the most of a deep recess or the area under a flight of floating stairs by moving in a desk and a few other compact pieces for a basic home office setup. This will give you an out-of-the-way place to pay bills, read over work-related documents or do homework. Don't forget to include a lamp, desktop organizer and a charging station for your laptop or phone.[7]
- Lay out a futon and some pillows to create a cozy reading nook.[8]
- Hang a memo board, calendar or set of filing trays on the walls of an alcove.
- Add onto the room. You can usually extend a given room by three to four feet by opening up the area below a staircase. That's enough territory to set up a drafting table or put in a mini bar. By using every available inch of the room, you'll be able to free up useful storage space elsewhere.[9]
- Transform a few extra feet of floor space into a pet area, complete with beds, toys and food and water dishes.
- A vanity mirror and narrow countertop can serve as a quaint powder room.[10]
- Create a tasteful art display. Even if you can't cram in a whole lot, you can still reinvent a small space to enhance the look of your home. A single shelf and some under-glow lights are enough to elegantly highlight that prized painting you bought at auction that's been sitting around in a closet collecting dust. You and your guests will be able to stop and appreciate a moment of beauty each time you change levels.[11]
- The gallery feel makes a sophisticated touch for contemporary homes, especially those that are leased as rentals.
- Display your cherished awards, trophies and medals in a glass-front display case.
- Make room for your appliances. For people living in studio apartments or townhouses where square footage comes at a premium, designating the empty spot under the stairs as the new coffee bar or laundry facility is just good sense. It could also make a great place for a second refrigerator, exercise bike or even the TV, if your staircase is situated in the center of the living room.[12]
- If you work from home, you could set up your printer, copier and scanner.
- Make sure you have access to the necessary outlets before moving cumbersome appliances into place.
EditUtilizing Nearby Space - Take advantage of nooks and landings. Some staircases are plagued by too much awkward negative space. Turn a negative into a positive by filling these spaces with freestanding cabinets, trunks or cubbies that can house clutter. Every corner presents a possibility.[13]
- Tall, vertical cabinets can be just the right size to position around cramped stairways.[14]
- Go shopping for attractive storage containers that suit your home's design sensibilities.
- Provide multifunctional seating. Place a bench at the top or foot of the stairs to give weary house guests somewhere to sit. Reserve enough room beneath the bench to slide in a few separate containers for boots, jackets, scarves and other items that people tend to discard when they first come in. Alternatively, you could accompany smaller seats with end tables that provide a place to lay wallets, keys, papers and other paraphernalia.[15]
- Look for settees, ottomans and similar pieces that double as storage compartments.
- Combining your seating and storage will also help you keep up with everyone's individual belongings.
- Place a shoe rack near the door. There's no need to make extensive renovations to your home in order to seize on smart storage opportunities. Footwear can be tucked away in a minimalistic shoe rack or cubby right in the foyer, where they'll remain neat and orderly rather than accumulating in the living room or muddying up the kitchen.[16]
- Establish a new house rule that dirty shoes must be removed and put away upon entry.
- If you have pets, put the rack above floor level to keep shoes out of reach.
- Mount elevating wall racks. Imagine waking up in the morning and having your coat, purse, umbrella and car keys all held out to you on your way down the stairs. You can make it a reality by putting up a series of hooks and hangers at various heights on the wall alongside the main staircase. Mounted racks are inexpensive, unobtrusive and allow you to keep all your most frequently reached-for items together in plain sight.[17]
- Hang a separate rack for each member of the household so that everyone has a place to put their things.
- One of the biggest impediments to sensible storage is simply having too much stuff. Start by getting rid of everything you don't need, then work on finding the best spot for what remains.
- Come up with a definite vision and set an approximate budget for involved building and renovation projects.
- Mix and match different storage solutions for maximum efficiency. For example, you could install built-in stair drawers for holding shoes and also mount hooks along the wall to hang jackets and accessories.
- Once you've increased your stairway storage, come up with a system for organizing items in the new space.
- Save money on new storage containers by finding inventive uses for old, unused pieces. Get creative!
EditThings You'll Need - Office supplies
- Art for display
- Storage containers of various sizes and styles
- Seating with built-in storage
- Shoe rack
- Wall-mounted racks and hangers
EditSources and Citations
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| How to Eat in Islam Posted: 21 May 2017 09:00 AM PDT In Islam, there are certain types of food to enjoy and avoid, as well as a certain etiquette to follow when it's time to eat. Not all of the expectations are considered mandatory, but by following the steps and procedures accurately, you can eat in Islam correctly and gain the blessings and rewards from Allah. EditChoosing Food - Understand the difference between Haram and Halal. The word 'Halal' in Islam means something that is permissible and permitted according to the Islamic law.[1] The word 'Haram' is the opposite; it refers to things that are not allowed and not permissible. When choosing and eating foods, always stick to foods that are Halal.
- Stay away from eating swine and pork. Allah has forbidden Muslims from eating anything made from pork or swine products as it is considered impure.[2][3] Bacon, pork lard, certain gelatin, pork grease, and other pork or swine products should be avoided.
- Allah says in the Quran, "He has forbidden you only of the Maytah (dead animals), and blood, and the flesh of swine…" [al-Baqarah 2:173][4][5]
- The downsides of consuming pork have been scientifically proven. Pork and swine products have been known to help the spread of cancer, stomach ulcers, allergies, and scabies.[6][7] Pork also contains the trichinosis worm when eating it undercooked or raw, which is known to lead to skin rashes or even paralysis.[8]
- In serious cases, eating pork may be a necessity. If you're in an area with no food available besides pork, and you believe you're going to die of starvation, eating pork would be acceptable in this case, for your survival.[9]
- Refrain from eating meats that are not meant to be eaten. Animals such as dogs, cats, frogs, donkeys, mules, and so on should be avoided, since they are targeted to be companions rather than food. While it is not outright Haram to eat them if they're pure and cleansed, it is encouraged not to consume them.[10]
- Vicious animals such as tigers, crocodiles, lions, rhinos, etc. should also not be eaten as well. It's encouraged to eat animals that are herbivores, such as cattle, sheep, rabbits, goats, etc.[11]
- Eat meats that are slaughtered according to Islamic law. According to the Islamic law, when slaughtering an animal, you should begin by mentioning Allah's name by saying Bismillah (بسم الله), which means 'In the name of Allah'.[12] It is not permissible to eat the animal if it's been beaten, strangled, or savaged when slaughtered. Instead, Dhabiha should be performed to make the slaughtering easy on the animal and less stressful or painful.[13] Most meats that are slaughtered this way will state on the package that they're Halal.
- Dhabiha is performed by killing an animal using fast cuts to the throat using a razor-sharp blade. It should not be done around other animals to avoid frightening them. The animal being slaughtered should be healthy and fed well. Following this method keeps the meat pure and fresh and helps keep the animal from being stressed or scared during the process.[14]
- Understand what type of meats are permissible. Any type of meat (besides pork and swine) is permissible as long as they are slaughtered correctly. The meat must be clean from any blood or filth before being cooked or eaten. Animals found dead are not permissible to consume.[15] An animal that was slaughtered by being beaten or gored is also not allowed to be eaten.
- Avoid adding alcohol in cooking. Alcohol is forbidden in Islam and it has been mentioned clearly in the Quran to avoid it all costs. Keep away from adding it in any of your meals such as in meat, vegetables, certain desserts, and so forth.[16] If a recipe requires alcohol, substitute it with non-alcoholic sparkling wine or leave it out of the recipe completely.
- Allah says in the Quran, "O you who believe! Intoxicants (all kinds of alcoholic drinks), and gambling, and Al-Ansaab, and Al-Azlaam (arrows for seeking luck or decision) are an abomination of Shaytaan's (Satan's) handiwork. So avoid (strictly all) that (abomination) in order so that you may be successful." [al-Maa'idah 5:90][17]
- Be sure foods are thoroughly clean before consuming. Any meat used should be thoroughly cleaned, especially if it contained blood. Keep foods clean and pure by washing them thoroughly with water is necessary. When cleaning fruits and vegetables, scrub them well with a brush. This helps remove any filth or dirt off of the food.[18]
- Try to eat a variety of healthy, nutritious foods. Having a healthy diet is encouraged in Islam.[19] Eat a variety of foods that are nutritious and good for your health. Examples include:
 - Grains. Grains are foods made from rice, oats, wheat, cornmeal, and other different types of cereal grains. Foods such as pasta, rice, bread, tortillas, oatmeal, and grits are good options of food that are made of grains. It is highly encouraged to eat whole grains, as they contain more fiber and vitamins.[20]
- Fruits and vegetables. Strive to eat as many fruits and vegetables as possible. Pick a variety of colorful fruits and vegetables to get plenty of different nutrients and health effects, such as lowering blood pressure, reducing the risks of certain diseases, and helping other parts of your body.[21]
- Dairy products. Dairy products are made out of milk and provide plenty of calcium for your body. Some examples of dairy products include cheese, yogurt, cottage cheese, cream cheese, butter, and milk itself.[22]
- Meats and poultry products. Besides pork and swine, plenty of meat and poultry products are great for the body and include protein, iron, vitamin B, and magnesium. Meats such as turkey, chicken, sausage, and beef are great choices for meals.[23][24]
- Seafood. Allah says in the Quran, "Lawful to you is from the sea and its food as provision for you and the travelers..." [5:96][25] Seafood such as fish, shrimp, crab, and lobster contain minerals and vitamins, and can also prevent strokes and heart diseases.[26]
- Know what beverages are permissible. Any types of beverages are okay to drink as long as it is not alcoholic or contains any alcoholic products. Beverages such as soda, lemonade, fruit juice, tea, coffee, smoothies, and milk are all acceptable drinks to enjoy. However, drinks like vodka, beer, wine, liquor, cocktails, and other alcoholic drinks are not permissible to drink.[27]
- It is narrated in al-Bukhaari (5147) and Muslim (3736) from 'Abd-Allaah ibn Umar that the Messenger of Allaah (SAW) said: "Whoever drinks wine in this world and does not repent from that, he will be deprived of it in the Hereafter."[28]
- Understand what types of desserts can be eaten. Desserts such as cakes, chocolates, ice cream, and other sweet treats can all be eaten as long as they do not include any type of pork gelatin or alcoholic products.[29]
- Wash your hands before eating. Before beginning to eat, wash your hands thoroughly with soap and warm water. This not only has many health benefits to avoid germs from entering your food, but is also Sunnah by keeping clean. [30]
- Know what you're eating and ask, if needed. Be aware of what you're eating before you take a bite. If you're not sure what the meal is, ask the cook or host about it. This can help you be aware of the food options so that you don't end up eating a food you dislike and offend the cook or host.[31]
- Al-Bukhaari narrated from Khaalid ibn al-Waleed that he and the Messenger of Allaah (SAW) entered upon Maymoonah and found that she had some roasted lizard that her sister Hafeedah bint al-Haarith had brought from Najd. She offered the lizard to the Messenger of Allah (SAW), but he would barely stretch forth his hand to [the] food until he had been told what it was. The Messenger of Allah (SAW) stretched forth his hand, [and] then one of the women who were present said, "Tell the Messenger of Allah (SAW) that what has been offered to him is a lizard." The Messenger of Allah (SAW) withdrew his hand from the lizard, and Khaalid ibn al-Waleed asked, "Is lizard Haram, O Messenger of Allah?" He said, "No, but it is not found in the land of my people and I feel that I would have no liking for it."[32]
- Mention the name of Allah before you begin eating. It is Wajib (mandatory) to mention Allah's name before you put anything in your mouth. Mention Allah's name by saying Bismillah (بسم الله), which means "In the name of Allah" before eating. You may also want to recite the Dua or prayer before eating as well, but it is not obligatory and only Sunnah.
- The most common Dua said before eating is "Allahomma barik lana fima razaqtana waqina athaban-nar. Bismillah", meaning "Oh Allah! Bless the food You have provided us and save us from the punishment of the hell fire. In the name of Allah."[33]
- It was narrated from Umm Kalthoom from 'Aa'ishah that the Messenger of Allaah (SAW) said: "When any one of you eats, let him mention the name of Allah. If he forgets to mention the name of Allah at the beginning, then let him say 'Bismillahi awwalahu wa aakhirahu (In the name of Allah at the beginning and at the end).'"[34]
- Always eat with your right hand. In Islam, most daily tasks are done with the right hand. Shaytan (Satan) eats with his left hand, so all Muslims are required to eat food with their right hand to differ from him, and to honor the right hand over the left.[35] In al-Saheehayn it is narrated that 'Umar ibn Salamah said that The Messenger of Allah (SAW) said: "O young boy, say the name of Allah and eat with your right hand, and eat from what is nearest to you." Narrated by al-Bukhaari (5376) and Muslim (2022).[36]
- In Sunan Abi Dawood (33), it is narrated that 'Aa'ishah said: The right hand of the Messenger of Allah (SAW) was for his purification and food, and his left hand was for using the toilet and anything that was dirty. Classed as saheeh by al-Albaani in Saheeh Abi Dawood.[37]
- A reason for not eating with your right hand is injury or sickness. If, for example, you end up spraining your right hand and it's easiest to eat with your left, this is an acceptable reason to use your left hand.[38]
- Eat what's directly in front of you. Avoid reaching out to get food from the middle of the plate or food that is from other people's plates. It is Sunnah and better manners to eat what is directly in front of your plate. [39]
- The Prophet (SAW) said to Umar ibn Abi Salamah, "O young boy, say Bismillaah, eat with your right hand, and eat from what is directly in front of you." (Narrated by al-Bukhaari, 3576; Muslim, 2022)[40]
- Eat with three fingers. When eating finger food or using an utensil, it is Sunnah to eat using only three fingers. Eating with more than three is considered a sign of greed, and using only three fingers is the normal and common amount of fingers to use while eating a meal.[41]
- Ka'b bin Maalik narrated that he saw the prophet Muhammad (SAW) licking his three fingers (after having finished the food). (Sahih Muslim Hadith 5039)[42]
- Sit down properly when you're eating. Avoid laying down or reclining as you eat. Not only does this have potentially dangerous health effects such as choking, heartburn, and GERD,[43] but it's also discouraged in Islam. It was narrated that the Prophet (SAW) said: "I do not eat whilst I am reclining." (Narrated by al-Bukhaari, 5399)[44]
- In some cases, eating while laying down is acceptable. For example, if you have a high fever and can't get out of bed but need to eat, eating while laying down in bed would be okay to do in this case for your well-being.
- Pick up food if you accidentally drop it. If you mistakenly drop food on the ground while eating, pick it up immediately and blow it off to remove any dirt. Anas ibn Malik narrated that that the Prophet (SAW) said, "If any one of you drops a piece of food, let him remove any dirt from it and eat it, and not leave it for the Shaytaan." (Narrated by Muslim, 2034).[45]
- If you happen to drop food and don't notice it until you're done eating, do not eat it. The food should be thrown away as it contains dirt and bacteria from the long timing on the ground.
- Try to always eat with a group. It is Sunnah to eat with a group, such as with your family. Eating together allows you to bond together and brings you together as you talk and communicate with each other. It's also a blessing to eat together and brings barakah (closeness of Allah) to the family.[46]
- Wahshi bin Harb reported: Some of the companions of the Messenger of Allah (SAW) said: "We eat but are not satisfied." He (SAW) said, ""Perhaps you eat separately." The Companions replied in the affirmative. He then said: "Eat together and mention the Name of Allah over your food. It will be blessed for you." [Abu Dawud].[47]
- If it's time to pray by the time you set the table to eat, eat first. If, by the time you set the table and everyone is ready to eat, the Athan (call of prayer) goes off, eat first. This is especially important if you're hungry and your mind is on food. If you're stomach is growling during Salah and you're thinking only about food, your concentration is not on the prayer. That's why it's highly encouraged to eat before the prayer.[48]
- The scholars of Islam have stated that, "Beginning by eating food (when Salah is present), is allowed at a time when a person is extremely hungry and he wishes to eat, but there is sufficient time for Salah. If this is not the case, then he must begin with Salah since this was the practice of the Prophet (SAW). (Umdatul Qari –Commentary of Sahih Al Bukhari).[49]
- Praise Allah after eating. After you finish eating, it is encouraged to praise Allah by saying Alhamdulillah (الحمد لله), which means 'Praise be to Allah'. The Prophet Muhammad (SAW) said: "Allah will be pleased with His slave who praises Him (i.e., says Alhamdulillah) when he eats and praises Him and when he drinks."[50]
- You can also say the Dua when you're finished with your meal. The most common Dua to say after you're done is Alhamdulillah il-lathi at'amana wasaqona waja'alana Muslimeen. (Praise be to Allah Who has fed us and given us drink, and made us Muslims). [51]
- Wash your hands when you're done and clean up. After you're done eating, be sure to wash your hands thoroughly with soap and warm water. Clear the table and help clean up, if necessary. This is proper Islamic manners, especially if you're eating at someone else's house.
EditEtiquette While Eating - Avoid criticizing food or stating that you hate it. While it's okay not to like every food, it's discouraged to criticize food on the dinner table. If you don't like the food you are given, kindly refuse it and say you don't want it. You don't need to outright say you hate it. This is the Sunnah of the Prophet (SAW).[52]
- Abu Hurayrah narrated that the Prophet (SAW) never criticized any food. If he liked it he would eat it, and if he did not like it he would leave it. (Narrated by al-Bukhaari, 3370; Muslim, 2046)[53]
- Eat in moderation. Avoid eating until you're full, as this is not proper etiquette in Islam and is also unhealthy.[54] Eat until you are no longer hungry, which is enough to help you last till your next meal.
- Al-Hassan Al-Basri said: "O, son of Adam, eat with one third of your stomach and drink with one third and leave one third of your stomach to breathe so that you may think [and work better]."[55]
- Avoid eating from plates or cups made from gold or silver. Hudhayfah B. al-Yamân relates that Allah's Messenger (SAW) said: "Do not drink from gold and silver vessels and do not eat from gold and silver dishes, because indeed they are for them in this world and for you in the Hereafter."[56] Eat from normal plates and cups that are made from plastic, glass, or paper, instead.
- Eat calmly and don't rush. Avoid rushing when you eating and shoving as much as food as possible in your mouth. Take your time to chew and swallow as you enjoy your meal. Not only is eating too fast a health risk and choking hazard, it's not proper etiquette.
- Know proper table manners, especially around others. Follow basic table manners when eating, such as not chewing with your mouth open, not eating too loudly, and not talking when you're eating. If you're eating with a group, be sure to let everyone have a turn to speak. Simple words such as "Please", "Thank you" and "Excuse me" go a long way as well and are a good example of table manners.
- When eating with a group or with your family, avoid having a heated discussion that may lead to an argument. The dinner table should be calm and pleasant as you eat; it doesn't need to be a war zone with fights and debates.
- Avoid eating your food if it's piping hot. If your food is too hot to eat, wait patiently until it is cool. It is not permissible to blow on it to cool it off because Ibn Abbaas said: "The Prophet (SAW) forbade blowing onto food and drink." [Ahmad][57] Let the food cool off until it's at a comfortable temperature to eat.
- Refrain from wasting food. Food should not be wasted in Islam and it is not permissible to throw it out in the trash. In Fatawa al-Lajnah al-Daa'imah (22/341) it was said: "Leftover food must be saved for the next time or it should be given to the needy; if there are no needy people, then it should be given to animals, even after it has dried out, for the one who is able to do that."
- Shaykh Saalih al-Fawzaan said: "It is not permissible to throw any food into dirty places or impure places such as washrooms, because that is a waste [and] mistreatment of the blessing and a lack of gratitude to Allah."[58]
- Consider sharing and serving the meal to others. It's Sunnah to share and serve your food with your family, friends, guests, and to others who are hungry and need it such as those who are poor. This small action of sharing brings a lot of blessing and Hasanat (rewards).[59]
- If you are forced to eat something that is Haram, then there is no sin upon you. Allah says in the Quran, "He only prohibits for you from eating animals that die of themselves (without human interference), blood, the meat of pigs, and animals dedicated to other than Allah. If one is forced (to eat these), without being malicious or deliberate, he incurs no sin. Allah is the All-Forgiver, the Most Merciful." [2:173]
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| How to Increase Ankle Mobility Posted: 21 May 2017 01:00 AM PDT Ankle mobility is crucial for nearly all athletes, as well as anyone simply looking to make getting around on foot a bit easier and more comfortable. Ankle mobility helps create strength and range of motion that can help improve everything from walking to swimming, dancing, and lifting weights. Building better ankle mobility can easily be worked into any training or health routine. Ankle-based stretches can help improve range of motion, while ankle-based exercises can increase strength in the foot, ankle, and calf. You can even assess your mobility with a few simple tests before you start training, and repeat them as you train to track your improvement. EditAssessing Ankle Mobility - Check dorsiflexion mobility. Check your ankle dorsiflexion mobility with a lunge test. Place a piece of tape on the floor four inches from the wall. Line your dominant foot up with the tape, and relax the other foot behind you. Then, lean forward on your dominant foot and try to touch your knee to the wall.[1]
- The knee should go straight forward. It should not track inwards or outwards while you flex.
- For the test to be successful, your dominant foot should remain completely on the ground, including the heel.
- If you can't touch the wall from this point, move forward incrementally until you can. This will give you a starting point by which to measure your progress.
- Point your toes. Another simple test of ankle mobility is to start lying flat on your back with your feet perpendicular to the ground. From there, slowly point your toes as far out from your body as you can manage and hold for a few seconds at your maximum endpoint.[2]
- The optimal range of motion for this test is a 30 degree difference, though anywhere between 20 and 30 degrees is acceptable.
- If you can create a visually straight or near-straight line between your foot and your shin, you pass the test.
- Move your ankle to the side. Start lying down with your legs fully extended and your feet perpendicular to the ground. One at a time, push your foot out to the side as far as it will go, and hold at your maximum endpoint for a few seconds.[3]
- Do not rotate your feet from your hips. Focus on isolating the ankle and creating all motion from there.
- The further to the side you can get, the better your overall ankle mobility.
EditStretching the Ankle - Move your foot in circles. From a seated position and focusing on one foot at a time, rotate your ankle clockwise 10 to 15 times. Once completed on each foot, rotate each foot counterclockwise 10 to 15 times.[4]
- Aim to do two to three sets of 10 to 15 reps each.
- For best results, flex your ankles by pointing or curling your toes.
- Sit back on flexed ankles. Kneel with your legs going directly behind you, and extend point your toes out as far as they will go so that the tops of your feet are touching your mat or floor. Gently start to sit back on top of your feet, using your bodyweight to create a deep stretch in your ankles.[5]
- Rest in your maximum down position for 15 to 20 seconds before slowly bringing yourself back up and relieving the pressure on your ankle.
- Only lower yourself as far as your ankles can take. If you feel unmanageable pain or excess stress on your ankles or feet, bring yourself up immediately and untuck your ankles.
- Stretch your toes up. Stand facing a wall and raise up the toes of your right foot, leaning them against the wall to form a triangle with it, your foot, and the floor. Gently press your body forward and shift just enough weight onto the raised foot that you feel a stretch. Keep leaning until you feel a deep stretch, and hold for fifteen or so seconds.[6]
- Repeat on the left foot for every set done on the right foot.
- Try two or three sets of the stretch for each foot.
EditBuilding Ankle Strength - Practice ankle raises. Place your ankles and feet together and slowly raise yourself upward onto the ball of your feet as high as you can go. Once you have reached your maximum height, lower your feet back down in a controlled motion.[7]
- If you have weak ankles or low ankle mobility, start small with a set of 10 or 15 raises. As your strength improves, add three to five raises at a time, slowly building up to more challenging sets.
- Ankle raises help strengthen not only the ankles, but the calf muscles as well.
- Do flutter kicks. Lie on your back and lift your legs as high into the air as you can get them. Use your elbows and shoulders to support you as necessary. Once you are in the most vertical position you can achieve, straighten your legs, point, your toes, and make a series of small, fast, alternating kicks back and forth for a minute at a time.[8]
- If you've never performed this exercise before, you may need to start with your legs parallel to the ground rather than perpendicular. Support yourself with your elbows and forearms and make the same kicking motion as the vertical kicks.
- Use an exercise band. Strap one end of your exercise band around something sturdy, such as a table leg, and slip the other end around your ankle. Walk forward until you feel some resistance on the band. Then, with the band around your ankle, lunge forward until your knee is directly over your foot.[9]
- Repeat two or three sets of this exercise with five to ten reps per foot in each set.
- Do not over-tension the band or it could snap and potentially cause injury. You should feel light resistance, but the band should not actively be pulling your ankle back in your neutral stance.
- Consider taking a yoga course to help gain greater mobility in your ankles, as well as more flexibility in the secondary leg and hip muscles that go into ankle control.
- If you suffer from unmanageable pain when stretching your ankle or a known ankle condition, consider attending physical therapy to help you better strengthen and condition your ankle.
EditSources and Citations
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