How to Reduce Ankle Pain Using Inversion therapy
How to Reduce Ankle Pain? A common question and all over the world almost 1% people suffer from this problem, especially sportsman.Inversion table therapy is one of the easiest methods to reduce ankle pain and also has many benefits, but some users are unable to achieve them due to the discomfort they are experiencing to their feet and ankles when inverting. There are a few things that can be done to help relieve ankle and foot pain, but this may also be a case of getting what you paid for. Poor quality tables will often lack the well-cushioned ankle lock systems of the premium inversion tables.
Few things you can do to relieve ankle pain while inverting.
1. Consider Buying a Quality Inversion Table
Your initial investment will help in more ways than simply relieving discomfort. A quality table will provide a whole host of features and advantages over the lower quality, cheaper tables.
A quality engineered table will have far less movement and provide better support to the feet and ankles. This is especially true when there is a well-designed ankle lock system that is nicely cushioned.
Providing comfort to the ankles and feet is a priority in premium inversion table design, as they aim to provide the best experience possible for the user. This is because stress during inversion is counterproductive, and any discomfort will quickly turn a relaxing exercise into a stressful one.
2. Use Gravity Boots
Popular brands like Teeter provide add-on options through accessories. The ability to purchase gravity boots at a later date that work with your initial inversion table purchase gives you options if you feel you need the extra support.
Gravity boots work by completely encasing the ankle. By encasing and stabilizing the ankle, gravity boots can better distribute the weight while providing an additional layer of cushioned support.
This option is best for people who buy a Teeter inversion table but are still having discomfort in the ankles and feet. The Teeter EP-550 Sport is the only model that comes with gravity boots while the EP-550 and EP-560 models can have them as add-ons. The premium EP-950 model will not require gravity boots as it has the Ergo-Embrace Ankle Support System built into it.
Gravity boots are especially helpful for those who enjoy full inversion for periods longer than 5 minutes. Combining socks with gravity boots can also work well for those suffering from serious ankle pain.
3. Wear Sneakers and Socks
Another simple method to try while inverting is to wear sneakers and socks. While some people are tempted to invert bare feet, it is not recommended from a safety perspective. Shoes and socks can provide extra cushioning to support your ankles while you invert.
Make sure the shoes you wear are like tennis shoes and not ones with ‘high tops’ like basketball shoes.
If the shoes you choose to wear are ‘not right’, then that also has the possibility of increasing the pressure on your ankles. So you will need to try out different shoes you have, as different shoes will impact different people before deciding which ones are helpful.
4. Check The Ankle-Locking System
Make sure you check how tightly you are securing your ankles on your inversion table. Just make sure it’s snug enough to ensure your ankles are not sliding around. The ankle locks don’t need to be on too tight as that can cut off your circulation and trap your ankles in an uncomfortable position.
Also, check that the foot platform is set correctly on your inversion table. If your inversion table has settings for bigger or smaller feet, then make sure you adjust the settings to see what is more comfortable for you.
5. Invert Slowly
You should ALWAYS take it slow and invert on an easier angle (20 to 30 degrees) especially when starting out. Just like any other fitness exercises you attempt, it takes the time to train your body to get used to the sensation of inverting. So allow your body some time to adapt to these changes including your ankles!
Your ankles will be bearing most of your body weight as you invert, so it will help your ankles adjust and adapt as you gradually increase the inversion angle over time.
If you’re not a complete beginner to inverting, then pull back and ease off the degree you’re currently inverting at. Remember that it doesn’t take full inversion (90 degrees) to reap the full benefits of inversion therapy.
6. Try Oscillating Inversion
There are different ways to invert, and oscillating inversion is rhythmically moving up and down (picture a see-saw). Most people only invert statically (remaining in the inverted position), however changing the method you invert can also help with your ankles.
You should be able to use your arm movements to help you oscillate between the horizontal and inverted positions. This would help give your ankles a break as you move in oscillation while still giving you the benefits of inversion.
Of course, this would only be possible if you have invested in a quality inversion table that offers precision balancing like the Teeter brand which makes oscillating a lot easier to do.
Important Things To Keep In Mind
Although ankle pain is a common problem, it is not a problem that should keep a person from experiencing the many wonderful benefits of inversion therapy.
If you are worried about your ankles and is looking to buy an inversion table for the benefits it provides, you should consider the Teeter EP-550 Sport which includes gravity boots, or the Teeter Dex II, which is an inversion device that supports your weight by your waist instead of your ankles.
While remedies we mentioned above are simple fixes anyone with an inversion table can try, it may not work for everyone as each is different. This will also be highly dependent on the quality of the inversion table already being used.
The ability to wear high-quality gravity boots while inverting can make a profound difference of pressure placed on certain parts of the ankle. Better quality inversion tables will allow users this option and provide a sturdy frame to ensure proper weight distribution.