🚀 go-pugleaf

   A simple but effective exercise for the ankles will help in greatly
reducing your chances of ankle sprains. The exercise:

   Stand with feet in normal standing position. Place a hand on a wall
   or a railing for a little balance. Now, 'roll' your feet around on
   their 'outer edges'. Repeat 50 times.
   ('Rolling on the outer edges' means to tilt your feet as far outward
   and inward (supination and pronation) as possible but inbetween
   rock forward on your the balls of your feet and back on your heels.)
   The major benefit is the stretching and strengthening on the muscles and
   tendons which keep your foot stable as you run.

  If I am fairly consistent with this exercise, instead of rolling my ankle
and spraining it when I run, if I hit an uneven surface, my foot will roll
out, but since it is stretched it can go farther and since it is strengthened
it can pull back up easier, and I hardly ever sprain an ankle any more.

Mike Dotseth      "WOW FUN WOW"
     /_           "They call me Lucky. The harder I work, the luckier I get!"
      |              - Kenton Finanger (Luther College Cross Country Coach)
     / >          "There is no finish line...................................
miked@col.hp.com  (Colorado Springs, Colorado)