Muscle strength for ankle stability sounds obvious, but how many of us actually do something about it. The most important muscles are the lateral stabilizing muscles that keep us from rolling the ankle in either direction. In addition to strength, muscular endurance is important as our muscles begin to get tired.
Proprioception is our ability to know where our body parts are in space and how that position relates to other body parts. The brain and nervous system is responsible for proprioception. This sense works in concert with balance in helping to keep ourselves upright. This is also an area that can be improved upon. To learn about these exercises in detail, consult a health care professional.
There are also a variety of braces that can be used if you have already sprained an ankle in the past. Taping is also used, but has not been as effective as bracing in research studies.
There are many simple things that can be done to prevent an ankle sprain. Make sure your strength, flexibility, and endurance are appropriate for the type of sport you will be playing. Select footwear that fits well and is tailored for the activity in which you will be participating. Incorporating activities into your training routine that challenge your balance can also help reduce your risk of future ankle sprain. Examples of these activities include standing on one leg with your eyes open or closed. These activities should be modified by including single leg balancing on an unstable surface and eventually incorporating tasks that involve strength and power while balancing on an unstable surface. If you participate in a sport, be sure to incorporate plyometric drills on a regular basis with a special focus on proper biomechanics and balance.
I believe that the best way to prevent and ankle sprain is to focus on what I'll call 'preventative maintenance'. Ankle sprains are extremely common, especially in sports. Here are a couple of things to focus on to help keep your ankles sprain free:
- Focus on mobility and range of motion in the ankle joint.
- Strengthen the muscles that surround and cross the joint.
- Keep those muscles, tendons and ligaments healthy by stretching.
- Wear shoes that support the ankle in the event of it rolling to the inside or outside.
- Tape your ankle or wear a brace to add support (I don't recommend doing this for a long period of time because it will cause the ankle joint to lose its ability to brace and support itself sufficiently, causing the ankle to become more susceptible to a sprain).
- Tailor your training to include balance, proprioception and exercises that work the ankle though all planes of motion.
- Focus on using proper form during your leg exercises.
- Make sure to keep your leg muscles balanced and in proportion to each other. Muscle imbalances lead to dysfunctional movements which cause postural deviations. If the ankle joint isn't functioning correctly, it is at higher risk for injury.
Hopefully some of these tips will help you avoid ankle sprains!
Reps: 10
Sets: 1-3
Intensity: Moderate
Tempo: 3-1-3
Rest: 30-90 seconds between sets
Starting position: Sit on a mat with your legs extended. Bend your right knee and put the foot flat on the floor. Lift the toes toward the ceiling and place the loop of the resistance band around the ball of your right foot. Hold the band in your right hand, keeping tension on it.
Movement: This is a two-step exercise with a side-to-side movement. Step 1: Slowly turn your right foot inward. Pause, then return to center. Finish all reps. Step 2: Hold the band in your left hand, keeping tension on it. Slowly turn your right foot outward. Pause, then return to center. Finish all reps. Then repeat both steps with the loop on your left foot. This completes one set.
Tips and techniques:
- Keep tension on the band at all times to create resistance.
- Keep your heel on the floor throughout both steps.
- Maintain neutral posture with your shoulders down and back.
Too easy? Use a heavier resistance band.
Do ankle eversion exercises to strengthen the peroneal muscles, the muscles on the outside of the calf. These muscles mimic the same function of the ligament(s) that were torn on the outside of the ankle (if you had an inversion sprain). The exercises can be done with a Theraband or with a cuff weight around the foot. The movement is pulling the pinky toes out to the side and then returning to a neutral position. Do not let the rest of the leg move.
Closed kinetic chain and proprioceptive exercises are important to prevent re-injury. That means hip, knee and ankle exercises, both strengthening and endurance. Balance and agility drills help the joint receptors work so that the muscles around the joint perform in a reflexive way.
Continue Learning about Sprains and Strains
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.