| How to Make Paper Earrings Posted: 30 Aug 2019 01:00 AM PDT You can make all sorts of crafts using paper, such as boxes and banners, but did you know that you can make jewelry too? Perhaps one of the more unexpected things that you can make out of paper are earrings. Because paper is so light to begin with, the finished earrings are comfortable to wear. Best of all, the design possibilities are endless, from intricate dangling earrings to chunky beaded ones. [Edit]Cutting Intricate Earrings - Choose a sheet of thick, glittery or patterned cardstock. You can find many options in the scrapbooking aisle of a craft store. Skip the thin scrapbooking paper that feels like printer paper, and instead go for the thicker, cardstock variety.[1]
- Glitter paper works great for this! You can also choose paper with a pearlescent sheen or a pretty pattern.
- Cut a pair of identical shapes from the paper. These will make your earrings, so choose the size carefully. Something that is between would work great here. You can cut these out with a craft blade and a metal ruler or a craft punch. If you have access to a die cutter and know how to use one, that is another great option.[2]
- Be careful when using glitter paper and craft hole punches. Sometimes, the glitter clogs the punch.
- Consider a simple shape, such as a skinny rectangle, or a tall, narrow triangle. This way, you can dress them up further.
- Use a craft border punch to add detail to straight edges. You don't have to do this if you don't want to, but if you cut a skinny rectangle or a tall triangle, you could make your design fancier by punching an intricate design into the bottom edge. Simply choose a border craft hole punch that you like, then use it to punch a fancy design into the bottom edge of your shape.[3]
- If you made a skinny rectangle, use 1 of the narrow edges as the bottom edge. If you made a tall triangle, then the narrow base of the triangle is the bottom, not the long angled edges.
- You can find craft border punches alongside the other craft hole punches in the scrapbooking section of a craft store.
- Add more detail by cutting shapes from the inside of your earrings. There is nothing wrong with having a solid circle, rectangle, or triangle as an earring. The design will appear chunky, however, which is not for everyone. If this is the case for you, use a craft blade to carefully cut a matching shape from the inside of your earring, leaving a skinny frame.[4]
- For example, if you made triangular earrings, cut a triangle out of each one.
- If you made circular earrings, it might be easier to use another circular craft punch, but in a smaller size.
- For a fancier look, choose a shaped craft punch, like a butterfly, heart, or star. This works for any shape, be it a circle, triangle, or rectangle.
- Punch a small hole in the top of each earring for the jump rings. Use a thick needle, an awl, or the smallest hole punch that you can find. Don't use a regular hole punch, however, or the hole will be too big. Make the hole about away from the edge of the earring.[5]
- Make a second set of earrings to glue to the back, if desired. Whether or not you do this is up to you. If your paper is white on the back, this may peek through when you were the earring. If you want them to be identical on both sides, then you'll have to make a second pair and glue them to the back of the first pair. Craft glue will work just fine for this.[6]
- If your design is asymmetrical, then your second set needs to be a mirror image of the first set; otherwise, the designs won't match up.
- If your paper is patterned on both sides, then you don't need to make a second set of earrings—unless, of course, you want the same pattern on both sides.
- Seal the front of each earring with dimensional sealer or epoxy. This is a specific product used in scrapbooking and jewelry making. You can find it in the scrapbooking aisle, the glue aisle, or the beading aisle of a craft store. Look for names like "Dimensional Magic." Unlike regular decoupage glue, it is very thick and gives the paper some dimension.[7]
- Be careful not to seal any holes or designs on your earring. If you did, use a thick needle or toothpick to clear them out.
- How you apply the product will vary. Sometimes you have to use a paintbrush, while other times you use the applicator tip that's attached to the top of the bottle.
- If you made a second set of earrings, be sure to seal those too. You only need to seal the front of each earring set since you'll be gluing them back-to-back.
- Allow the earrings to dry and cure on a sheet of wax paper. If you don't have any wax paper, you can use another smooth, disposable surface, such as parchment paper or the shiny side of freezer paper. How long it takes for the sealer to dry and cure really depends on the brand, so check the instructions on the back of the bottle.[8]
- For example, the sealer may feel dry to the touch in 1 or 2 hours, but it may need up to 48 hours in order to set.
- You must let the sealer cure. If you don't, the sealer will feel dry and tacky. It will pick up fingerprints and dust as well.
- Open a pair of jump rings. Hold a jump ring between 2 pliers. Pull 1 plier towards you and the other plier away from you to open the jump ring. Once you have opened up the first jump ring, set it aside and open the second jump ring.[9]
- Do not pull the ends of the jump ring away from each other like opening a drawer; you want them to slide past each other.
- Open the jump rings enough so that you can slide the earrings on.
- Slide the earring base and a fish hook earring onto the jump ring. Slip the jump ring through the tiny hole in the top of your earring. Once you have that on, add a blank fish hook earring. Work on just 1 earring and jump ring for right now.[10]
- Make sure that your fish hook earrings are the same size as your jump rings. For example, if you used silver jump rings, use silver fish hook earrings.
- You can find blank or empty fish hook earrings in the beading section of a craft store.
- Close the jump ring, then pinch the gap shut, if needed. Grab the jump ring between your 2 pairs of pliers again. Pull 1 plier towards you and the other away from you to close the jump ring. If there is a small gap in the jump ring, hold it between a pair of pliers, then apply slight pressure.[11]
- If you leave the gap in the jump ring, the earring and/or fish hook may fall off.
- Once you have completed this step, add the other jump ring to the earring and fish hook. Your earrings are now ready to wear!
[Edit]Creating Quilled Flower Earrings - Cut 5 strips and 5 strips of quilling paper. For a more colorful earring, make the shorter strips 1 color and the longer strips a different color. The strips will make the inside of the flower petal, so choose your colors wisely.[12]
- Contrasting colors, like red and yellow, will give you a bolder look. Similar colors, like blue and green, will give you a more subtle look.
- If you want more open looking petals, cut all 10 quilling strips long. You should still use 2 different colors.
- You can find quilling strips online or in well-stocked craft stores. You can also make your own buy cutting wide strips of colored printer paper.
- Glue the strips to the strips. Take a strip and a strip of quilling paper. Overlap the ends by about and secure them with a drop of glue. Do this for the remaining sets of quilling paper until you have 5 long strips.[13]
- If you only cut strips of quilling paper, then glue 2 contrasting colors together.
- Insert the end of the strip into a quilling tool. Each of your quilling strips is composed of 2 shorter strips: a strip and a strip. Take the end with the strip, and slide it into the slot of your quilling tool.[14]
- If both of your paper strips were long, then it does not matter from which end you start.
- You can find quilling tools online and in well-stocked craft stores.
- If you can't find a quilling tool, push a needle with a large head into a short dowel. Use a pair of wire cutters to cut the tip of the needle head off to create a set of prongs.
- Wrap the paper firmly around the slotted end of the quilling tool. Slide the strip until the end is just between the 2 metal prongs. Hold the paper firmly as you begin to wrap it around the prongs into a tight tube.[15]
- Make sure that you wrap the entire strip around the quilling tool.
- Slide the wrapped paper off, then glue the end down to hold its shape. Hold the wrapped tube securely between your fingers so that it doesn't unravel, then slide it off of the quilling tube. Loosen your fingers until the tube expands to your desired width, then glue the end down.[16]
- Keep the tube flattened—don't let it push out like a telescope.
- Craft glue will work just find for this, but super glue will work even better because it dries fast.
- How much you let the tube expand by is up to you. Keep in mind that your finished earring will be about twice the width of the expanded tube.
- Pinch the disk into a tear-drop shape, then make the remaining 4 petals. Find the side of the expanded disk that you glued down. Pinch that side between your thumb and index finger so that the disk turns into a tear-drop shape.[17]
- The petal should hold its shape thanks to the crease.
- Make 4 more petals using the same process. Wrap, glue, and pinch the remaining 4 strips to make 4 more petals. Always start wrapping with the end of the strip.
- If you used only strips, then it doesn't matter from which end you start wrapping.
- Glue the 5 petals together to form a flower, then allow them to dry. The pointy ends of the petals should all meet in the center of the flower; the rounded ends should be on the outside of the flower. Once you have glued the 5 petals together, set them aside so that the glue can dry.[18]
- You can use craft glue or super glue for this, but super glue will dry much faster.
- If the flower isn't holding together, set it on top of a corkboard, then use straight pins or T-pins to hold it in place as the glue dries.
- Coat the flower with decoupage glue, if desired. You don't have to do this, but it will make your earring more durable and help it last longer. Choose a decoupage glue, such as Mod Podge, in a finish that you like, then apply a light coat to the front and sides of the earring with a brush. Let the earring dry, then flip it over and do the back.[19]
- Decoupage comes in many finishes, including glossy, satin, and matte. You may also be able to use a varnish instead.
- Try to get the inside of the quilled paper as well. This will help protect it further.
- How long the decoupage takes to dry depends on how heavily you applied it. Because the project is so small, it shouldn't take more than 20 minutes; it may take up to 1 or 2 hours, however.
- Secure a fish hook earring to the top of the flower with a jump ring. Use a pair of pliers to open up a jump ring. Slide a blank, fish hook earring onto the jump ring, then slip the jump ring through the top edge of the flower. Use the pliers again to close the jump ring.[20]
- When opening and closing the jump ring, pull the ends past each other--don't pull them away from each other.
- Sometimes, there may be a gap in the jump ring. Pinch it shut with the tips of your pliers.
- The jump ring should slide right through the quilled loops on the flower petal. How many loops you slide it through will vary each time. Just try to get however many will fit in the jump ring.
- Repeat the entire process to make a second flower earring. Cut another set of and quilling strips. Glue them together to make 5 longer strips, then wrap, glue, and pinch them into petals. Glue the petals together, then insert a jump ring and fish hook through the top petal.[21]
- Make sure that you use the same colors as you did for your first flower.
- Once you do this, your earrings are ready to wear!
[Edit]Making Chunky Beaded Earrings - Choose a colorful page from a magazine with colors that you like. Don't pay attention to the image itself as it won't be visible in the finished bead. Instead, look at the combination of colors. An image that covers the entire magazine page will work much better than a mostly-white page with some text and tiny images.[22]
- You can also use a page from a catalog or calendar, or even a sheet of wrapping paper.
- The exact size of the paper doesn't matter, as long as it is at least long.
- Cut your paper into a wide strip. The strip can be anywhere between long. Use a ruler and a pen or pencil to draw the strip first. Cut the strip out using a sharp part of scissors. You can also use a metal ruler and a craft blade instead. This will create a bead that is shaped like a tube or cylinder.[23]
- If you prefer a bead that tapers on both ends, cut a wide triangle that's between long.
- If you want a longer earring, then cut the strip wider. For example, a strip will give you a bead that's tall.
- Wrap the strip tightly around a toothpick. Place 1 of the narrow ends of your paper strip against a toothpick. Make sure that the color you like is facing out, then wrap the strip around the toothpick to make a tight cylinder.[24]
- If you cut a triangular strip, begin wrapping from the base of the triangle, and finish wrapping at the point.
- Glue the end of the strip down to hold the bead together. Unroll about of the paper. Coat the underside with glue, then press it back down onto the bead.[25]
- Any type of liquid craft glue will work just fine here. Super glue will also work, because it dries nice and fast.
- Stick the toothpick into a ball of clay and let the glue dry. If you don't have a ball of clay, you can use an eraser, apple, potato, or even an orange instead. As long as you can stick the toothpick into it, you're good. How long it takes for the glue to dry will depend on what you are using.[26]
- Most glues will take about 10 to 15 minutes to dry. Some may take longer. Read the label on the bottle of glue to find out how long you should wait.
- While you are waiting, use the rest of the magazine paper to make a second, matching bead. It may not look identical, but it should look very similar.
- Seal the bead with clear varnish. Do not remove the bead from the toothpick just yet. Instead, take the toothpick out of the ball of clay and hold it between your fingers. Apply a coat of clear varnish to the bead with a paintbrush, then stick the toothpick back into the clay.[27]
- Varnish comes in many different finishes, such as matte, satin, and glossy, so pick the one you like the best.
- For a more durable finish, you could use an epoxy sealer instead. In a pinch, you can even use clear nail polish!
- Allow the varnish to dry before you pull the bead off of the toothpick. How long it will take for the varnish to dry really depends on what you are using. It can take as little as 20 minutes to as long as 2 hours. Many types of varnishes also require an additional curing time of 24 to 48 hours, so double-check the instruction label on the bottle.
- You must allow the varnish to cure. If you don't, the bead will feel tacky and pick up fingerprints and dust.
- Once the bead is completely dry, slide it off of the toothpick.
- Slide a 4-mm bead and the paper bead onto a eye pin. Choose a gold or silver 4-mm bead that matches your eye pin, and slide that on first. This will add an element of design to your earring as well as keep the paper bead from sliding off. Once you have that on, slide the paper bead onto the eye pin.[28]
- If you don't have any gold, silver, or glass beads, you can add a pretty charm instead.
- If you don't like the look of gold or silver beads, try a glass bead instead.
- If you can't find a 4-mm bead, try a 3-mm bead instead. The key here is to create some sort of stopper so that the larger, paper bead doesn't fall off.
- Add a second 4-mm bead, then cut the eye pin down to . Choose another 4-mm gold or silver bead that matches your first one. Slide it onto the eye pin so that it sits right on top of the paper bead. Use a pair of wire cutters to cut the rest of the eye pin off so that it's sticking out of the 4-mm bead by .[29]
- If you added a charm to the bottom of your eye pin, you don't need to add a 4-mm bead on top of the paper bead. Just cut the eye pin down so that it sticks above the paper bead.
- Use a pair of round nose pliers to twist the wire into a loop. Hold the earring in 1 hand and a pair of round, needle nose pliers in the other. Pinch the end of the eye pin with the tips of the pliers, then twist the pliers. Keep twisting them until the bit of wire rolls into a circle.[30]
- Don't worry if the loop isn't perfectly flat. This will actually make it easier to attach it to the fish hook earring!
- Attach the earring to a blank fish hook earring. Twist the end of the loop you just made either towards or away from you to create a gap. Slip it over the loop at the bottom of a blank fish hook earring, then twist the loop back shut.[31]
- Treat the loop you made like a jump ring. Open and close it by sliding it past the base of the eye pin. Don't pull it apart like opening a drawer.
- Once you have the first earring completed, repeat the process to add the second bead onto another eye pin and fish hook earring.
- After this, you can wear the earrings!
- If you can't find a design that you like, make your own! Draw directly onto a sheet of paper, or create it on the computer, then print it out.
- Handle your earrings with care. Even if they are sealed, they still shouldn't get wet!
- Use gold fish hook earrings for warm colors, such as red, orange, and yellow. Use silver earrings for cool colors, such as green, blue, and purple.
[Edit]Things You'll Need [Edit]Cutting Intricate Earrings - Thick cardstock
- Craft punches, die cuts, or craft blades
- Small hole punch, thick needle, or awl
- Dimensional sealer (e.g.:Dimensional Magic)
- 2 pliers
- 2 jump rings
- 2 fishhook earrings
[Edit]Creating Quilled Flower Earrings - 5 strips of quilling paper
- 5 strips of quilling paper
- Slotted quilling tool
- Craft glue or super glue
- Decoupage glue
- Paintbrush
- 2 pliers
- 2 jump rings
- 2 fish hook earrings
[Edit]Making Chunky Beaded Earrings - Colorful magazine page or wrapping paper
- Pen or pencil
- Ruler (metal if using craft blade)
- Scissors or craft blade
- Toothpick or thick needle
- Craft glue
- Clear varnish
- Paintbrush
- 2 eye pins
- 4 4-mm gold, silver, or glass beads
- 2 fish hook earrings
- Wire cutters
- Round needle nose pliers
[Edit]References [Edit]Quick Summary |
| How to Become a Makeup Artist Posted: 29 Aug 2019 05:00 PM PDT If you've perfected the smokey eye and can tell what color lipstick would look great on someone based on a quick assessment of their complexion, becoming a makeup artist might be the right career path for you. To build a career in makeup artistry, start by developing your skills through online tutorials and practicing on friends and family. Consider enrolling in school to gain formal training, or getting a job at a makeup counter for professional experience. Either way, you'll need to create a strong network and portfolio to kickstart your career in makeup. [Edit]Developing Your Skills - Study famous makeup vloggers on YouTube or Instagram. Online video tutorials can be an excellent (and free!) way to get started learning more about makeup artistry. Find makeup artists whose looks match the styles you're most interested in learning.[1]
- Keep in mind that, while tutorials are a great starting point, there's no substitute for in-person training and experience.
- Practice applying makeup on both yourself and your friends. This will help you develop your technique and perfect your craft. Remember that even though you may be a superstar at doing your own makeup, applying others' makeup takes a different set of motor skills and coordination.[2]
- Apply makeup to people with different skin colors, face shapes, eye colors, and ages. This will help you develop the skills you need to work with a wide range of clients.
- Begin to put together a "kit"—the brushes, makeup, and other tools you use regularly. These can be drugstore brands to start out. As you develop your career, you'll be able to afford more expensive products.[3]
- Familiarize yourself with current makeup trends. Read magazines, scour fashion blogs, watch films, go to plays, and pay attention to the different trends and styles of face makeup. It is important to be up-to-date on current beauty trends so that you can advise clients.[4]
- Clients may request that you recreate a certain look that a celebrity had at an awards show or in a magazine. You will need to learn the terminology involved in makeup artistry so that you can effectively bring your clients' descriptions to life.
[Edit]Getting Education and Professional Experience - Enroll in a makeup artist school that suits your schedule and budget. Since makeup artistry is not a licensed profession, states don't mandate course offerings from makeup artist programs—meaning that the curriculum varies widely between schools. Some schools offer full-time classes that cover all the bases, while others allow you to pick and choose courses that focus on particular industries or skills. These programs also vary widely in cost, with full-time schools being the most expensive.[5]
- Typically, makeup training programs run 300-600 hours and can be completed in less than 6 months.[6]
- Going to school is not a requirement for becoming a successful makeup artist. It may give you a boost in a very competitive field, however.[7]
- Earn a degree in cosmetology for a wider range of job prospects. Enroll in a private cosmetology school or, for a less pricey option, attend a community college with a cosmetology program. With a cosmetology license, you can work in a beauty salon or spa applying makeup, which will give you access to a greater number of jobs.[8]
- Full cosmetology programs require 1,500-2,000 hours and last 12-24 months.[9]
- During cosmetology training, you will also learn other beauty services including hair, nail and skin care.
- Find a job at a cosmetics counter to gain professional experience. Apply for positions at department stores or pharmacies. You'll have the opportunity to practice your skills on hundreds of people with different complexions, styles, and expectations. Best of all, you'll get paid to practice your skills.[10]
- Retail experience is helpful for landing jobs in department and beauty stores, since your job will be selling cosmetics in addition to your makeup artistry services.
- Search for a company that is dedicated to training its employees in applying makeup, rather than focusing entirely on sales.
- Join a local theater group to practice a different kind of makeup. Theater groups—at your school if you're a student, or in the wider community—are a great place to explore your creativity. You'll get a chance to practice a different style of makeup, learn to use greasepaint, and work with theatrical lighting.[11]
- Land an internship or apprenticeship with a respected makeup artist. Find a top makeup artist in your local area whose work you admire and ask if they would be willing to take on an apprentice or intern. Make it clear that you're eager to get real-world experience in the makeup industry.[12]
- If they can't commit to an internship, ask if you can shadow them for a day or two. Even a few hours of observation could teach you tons of new techniques.
[Edit]Creating a Portfolio - Find models to showcase your looks. While they don't have to be professional models, find people whose makeup you enjoy doing and whose faces are compatible with your style. Consider snapping some "before and after" photos of your models to include in your portfolio.
- Consider doing trade-for-print work with models.
- Get creative with collaborations to build your portfolio. Ask your friend who's making a music video if she could use your makeup artistry services, or offer to do your coworker's wedding makeup. You'll hone your skills and start making a name for yourself at the same time.[13]
- You may even need to volunteer your services in the beginning stages of your career to develop more content for your portfolio.
- Take high-quality photographs of your work. Consider investing in a high-end camera or hire a photographer to help you put your portfolio together. The quality of the photographs can make or break a portfolio.[14]
- If you're still early in your career, it's acceptable to take photos with your phone camera. Just make sure that your photos are well-lit and crisp.[15]
- Create a compelling portfolio that features all types of makeup styles. Your portfolio should reflect the brand you are creating. Your best, most creative work should be showcased at the front so prospective clients get an immediate impression of your unique talent. Include a range of makeup styles, from fashion to special effects to film and television.[16]
- Your portfolio should exist both online and in print. The benefit of an online portfolio is that it reaches a larger audience and can be promoted through various forms of social media.
[Edit]Building Your Career - Focus on the fashion industry if you're good under pressure. Once you've gained basic education or professional experience (or both!), you'll need to determine what industry to focus on. Makeup artists who work in fashion are typically asked to employ their services at runway shows and fashion shoots.[17]
- You may be called upon to work fast in stressful environments, like cramped backstage areas at fashion shows or outdoors in inclement weather during shoots.
- In this field, looks are led by the editor, designer, or fashion photographers rather than the makeup artist.
- You'll often work as part of a stylist and hair team to help prepare models.
- Look for jobs in the television or film industry for a wide range of gigs. Most makeup artists are employed by the television and film industry, which offers a variety of opportunities in different styles of makeup. Applying makeup to a newscaster calls for a more natural look, while doing makeup on a sci-fi television show would require special effects work and a more imaginative style.[18]
- Precision is important when working as a makeup artist in this industry. The crisper and clearer our television screens get, the easier it is to tell if someone's makeup isn't perfectly applied.
- Freelance as a makeup artist for a more flexible work schedule. Many makeup artists build a lucrative career from freelance projects, moving from gig to gig with their kit in hand. People often hire makeup artists when preparing for photo shoots of bridal and wedding parties, family reunions, or graduations.[19]
- Use word-of-mouth to promote your talents. Ask friends and family to consider hiring you to do their makeup for weddings, parties, or other formal occasions
- Market yourself, particularly on social media. Whether you want to land a full-time job with a particular company or work as a freelancer on a project-by-project basis, start marketing yourself to get the word out that you're looking for makeup artistry work. Social media channels like Instagram and YouTube are very important, as well as a personal blog or even a Pinterest page.[20]
- One important factor to consider when pursuing makeup artistry is whether or not you are totally committed to the craft. Because it is a competitive field, you may spend your first few years working very hard for very little pay. Eventually, your hard work will pay off if you stay committed and love what you do.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Prevent Ankle Sprains Posted: 29 Aug 2019 09:00 AM PDT It's critical to avoid ankle injuries if you're an athlete or enjoy being physically active, and sprains are the most common type of ankle injury you'll face. Fortunately, you can reduce your risk of an ankle sprain by doing balance training, stretching your ankle and surrounding muscles, doing ankle strengthening exercises, and making lifestyle changes. It's also important to get proper treatment and recover fully if you have a sprain, and you may choose to take measures like taping or bracing your ankle to further reduce your chance of sprains. [Edit]Stretching and Strengthening Your Ankles - Massage your calves, Achilles, and ankles with your knuckles. Use your knuckles to apply light to moderate pressure to your ankles and the areas surrounding them. Massage in small circles over these areas for around 5 minutes before engaging in physical activity, or whenever your ankle joints feel tight.[1]
- For the best results, have a physical therapist or athletic trainer do the massage and show you the proper technique. Then you can do it yourself whenever necessary.
- Do calf stretches with your hands against a wall. Face the wall, lean slightly forward, extend your arms, and place your palms flat against the wall at shoulder height. Take a half step forward with your left leg, keep the knee bent slightly, and keep your left foot flat on the floor. Slide your right foot slightly back so that you can extend it fully but comfortably keep your right foot flat on the floor.[2]
- Once you've gotten in the proper position, lean your upper body a bit more toward the wall until you feel your right calf stretching slightly. Keep both feet flat on the floor. Hold the stretch for 15-30 seconds.
- Then, return to the starting position and bend your right knee slightly until your feel your calf stretching again. Keep your feet flat on the floor and hold this stretch for 15-30 seconds.
- After that, switch the positioning of your legs and repeat the stretches.
- Instead of leaning against a wall, you can lay your palms flat on the edge of a sturdy table.
- Sit on a chair and push each foot against a wall. Position the chair so that it's facing the wall and you can sit in it, extend one leg fully, and touch the entire bottom of your foot to the wall. Once you do so, push your foot firmly against the wall and hold the position for 5-10 seconds, then release the push without moving your foot. Repeat the push 9 more times, then switch feet for 10 more reps.[3]
- Do 2-3 sets of 10 reps for each leg.
- Consider adjusting your foot position while doing 3 sets—do one with your foot pointed straight up, one with it rotated slightly inward, and one with it rotated slightly outward.
- Do seated pedal-pushes with a resistance band. Sit in a chair, loop the resistance band around your foot just behind your toes, and hold the ends of the band in your hands. Touch your heel to the floor, keep the rest of your foot angled upward, and hold the band taut. Press down against the resistance of the band for 1 second, as if you're pressing the accelerator pedal of a car.[4]
- Do 3 sets of 10 reps per foot.
- You can buy elastic resistance bands at any fitness supply retailer. Different bands have different resistance levels, so start with a lower resistance and work your way up as your ankle strength increases.
- Try forward, back, and side-to-side leg kicks with your resistance band. Loop the band around the leg of a sturdy table, then tie the ends of the band around your left ankle. Stand with the outside of your left ankle facing the table leg, far enough away so that the resistance band is taut. Slowly kick your leg forward 10 times, backward 10 times, and inward (away from the table leg) 10 times.[5]
- Then, turn 90 degrees so you're facing the table, and kick your left leg outward 10 times.
- After that, tie the band around your right leg and repeat the exercises.
- You can also wrap the resistance band around a sturdy post or beam.
[Edit]Enhancing Your Range of Motion - Lie down on your back and raise your legs in the air. Get comfortable on an exercise mat, rug, or mattress. Then, bend at your hips so that your legs are at a 90 degree angle to the rest of your body.[6]
- If necessary, place pillows under your body to help get yourself comfortable. You shouldn't feel any pain during the exercises.
- Make slow circles with your feet to warm up your ankles. Keep your leg pointing straight up in the air. Gently move your ankle in a circular motion. Make your circles as big as you comfortably can.[7]
- Do 10 circles in 1 direction, then reverse and do 10 circles in the other direction.
- Move your foot back and forth like you're pushing on a pedal. With your legs sticking in the air, slowly rock your foot back and forth. Pull your toes back toward your ankle, then press your toes down into a point. Continue to go back and forth in a fluid motion.[8]
- This motion is similar to pushing a gas pedal on a car.
- Do 10-15 ankle pumps.
- Trace the letters of the alphabet using your foot. With your leg straight up in the air, act like you're writing the letters of the alphabet with your toe. Try to make the letters as big as possible so that you have to really move your ankle. Keep your leg straight the entire time, being careful that you don't bend your knee.[9]
- Do the exercise twice, and try to make your letters bigger the second time.
- Don't do anything that feels uncomfortable. If you need to, modify the exercise to fit your needs by going slow or making smaller movements.
[Edit]Improving Your Balance - Start by balancing on each leg with your eyes open. Stand up straight with your feet facing forward and shoulder width apart. Raise one of your feet so that your lower leg is parallel to the floor, or as close to parallel as you can manage. Hold the pose for 30-60 seconds, then return to the starting position and switch legs.[10]
- Focus your eyes on a stationary object, like a poster on the wall or a nearby exercise machine.
- To aid your balance, hold your arms straight ahead or straight to your sides, palms down. If you need extra help, place one hand on a nearby table, countertop, or similar sturdy object.
- Do this pose 2-3 times on each leg per workout. Aim to do balance training workouts at least 3 times per week.
- Balance training is known as proprioception. Your body's joints—and your ankle joints in particular here—will make constant adjustments to keep you balanced, strengthening them in the process.
- Advance on to doing leg balances with your eyes closed. Once you can easily balance on one leg with your eyes open for 60 seconds, do the same maneuver with your eyes closed. Close them as soon as you raise your leg to the proper position, and open them when you're ready to lower your leg.[11]
- The first time you try this, place your hand on a sturdy object like a tabletop—it's noticeably more challenging to balance with your eyes closed!
- Do 2-3 repetitions (reps) of 30-60 seconds per leg during each workout.
- Move on to trying one-legged half-squats with your eyes open. After you've mastered balancing for 60 seconds with your eyes closed, go back to keeping your eyes open. This time though, dip down slightly by bending the knee of your leg that's still on the floor—aim to drop down about . Hold this "half-squat" for 1 second, then return to the one-leg balance position and repeat.[12]
- Do 10 half-squats on one leg, then switch to the other. Do 2-3 sets of 10 reps each for each leg.
- Hold your arms straight ahead with your palms down to aid your balance. If you need additional support when starting out, grasp one or both hands on the back of a sturdy chair.
- Close your eyes and try the one-legged half-squats. This is where you get to put it all together. After you can handle the open-eyed half-squats, try the same thing with your eyes closed. Use the back of a chair for support the first time, though, or you may tumble over![13]
- As before, aim to do 2-3 sets of 10 reps with each leg, at least 3 times per week.
[Edit]Supporting and Protecting Your Ankles - Choose well-fitting athletic shoes that keep your ankles neutral. Wearing athletic shoes that keep your ankle in a neutral position—that is, not rotated inward, outward, forward, or backward—may make you less susceptible to ankle sprains. Consider shopping at a specialty shoe retailer where they can do a "gait analysis" and custom fit your shoes.[14]
- Many people believe that high-top athletic shoes provide more ankle support and protection than low-tops, but there isn't much evidence to prove this either. Consider it a matter of personal preference.[15]
- Wear professionally-fitted ankle braces when doing athletic activities. Whether you've experienced ankle sprains before or not, research indicates that bracing your ankles will reduce your chances of spraining them during athletic activities. There are a variety of lace-up, hook-and-loop closure, soft, and semi-rigid braces to choose from, and your best option is to work with your doctor, physical therapist, and/or athletic trainer to find the best option for you.[16]
- A professionally-fitted brace is more likely to provide the support and protection you need, while not overly restricting your range of motion.
- Tape up your ankles properly as an alternative to braces. Ankle braces might offer slightly more protection against sprains, but a good tape job is another solid option. Like a brace, taping up your ankle increases stability and support without sacrificing too much range of motion.[17]
- It's important that you tape up your ankles properly, so that you get the right protection and don't overly constrict your blood flow or range of motion. Have a trainer or other professional show you how to tape up the right way before trying it yourself.
- There are many different ways to tape or wrap an ankle—a general tape job, a pro-level tape job, a typical wrap, an ACE bandage wrap, or a wrap for a sprain, to name some examples.
- Generally, though, you need to create a base wrap below, over, and above the ankle, create "stirrups" that run down the sides of the ankle, and then wrap several figure 8 patterns around the ankle.
- Get treatment and allow for recovery time after a sprain. If you sprain your ankle, you must give it time to heal. Otherwise, you'll be much more likely to sprain it again, perhaps even more seriously. If you experience a sprain, contact your doctor for treatment advice and, depending on the severity, an exam and treatment. Follow their recovery recommendations carefully.[18]
- Some sprains take 1-2 days to heal, while others may take 6 weeks or more and, in some cases, require surgery.
- For mild sprains, you doctor will likely advise rest, applying an ice pack wrapped in a towel several times per day, and possibly wrapping the ankle with a bandage or brace.
[Edit]Making Lifestyle Changes - Eat an anti-inflammatory diet to help protect your joints. Build your diet around fish and other lean proteins, as well as fresh fruits and vegetables. Make sure you eat healthy fats with your meals, but keep unhealthy saturated fats to a minimum. Cut out processed foods and simple sugars, and limit red meat.[19]
- It's okay to drink small amounts of red wine on an anti-inflammatory diet, such as 1 glass per day.
- Chronic inflammation can weaken your joints or make them feel more painful.[20] Because of this, it's good for your ankles if you reduce inflammation in your body.
- Maintain a healthy weight to put less pressure on your joints. Carrying extra weight on your body puts added pressure on your joints, especially your ankles. Additionally, it may affect your balance and could increase your risk of spraining your ankle. To lower your risk, talk to your doctor to find out your healthy target weight. Then, work with your doctor or a dietitian to make changes to your diet or exercise routine to help you reach or maintain your goal weight.[21]
- Everyone's needs are different, so it's best to talk to your doctor before trying to lose or gain weight.
- If you're having trouble deciding what to eat, ask your doctor to refer you to a dietitian. They will help you design a diet plan that's both healthy and appetizing.
- Do 30 minutes of low impact cardio exercise daily. Exercising daily will help protect your bone and joint health and will help your heart stay healthy. Low impact exercises are easier on your joints, so they're a great option if you're worried about ankle injuries. Choose an exercise that gets your blood pumping but doesn't involve a lot of running or jumping. For instance, you might try:[22]
[Edit]References |
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