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4 Effective Exercises to Prevent Ankle Sprains

Ankle sprain prevention exercises
4 Effective Exercises to Prevent Ankle Sprains (by Sportsperformance Physiotherapy)

Ankle Sprain is one of the common sports injuries that occur when the ligaments surrounding the ankle joint are stretched or torn. This can happen to anyone, regardless of age or fitness level, and is often caused by twisting or rolling the ankle. However, in many cases can be avoided by doing some ankle sprain prevention exercises.


Ankle sprain prevention exercises:


1. Ankle Alphabet:
Sit down and lift one leg off the ground. Lift the heel of your affected foot off the floor, and slowly trace the alphabet letters with your big toe. Repeat with the other leg. This promotes ankle mobility and flexibility.

Ankle Alphabet

2. Single Leg Balance:
Stand on one leg with your knee slightly bent, keep your other foot slightly off the ground and try to balance for 30 seconds. Repeat on the other leg. As you progress, close your eyes or introduce unstable surfaces like a foam pad to make the exercise more challenging. This can help improve balance and stability.

Single Leg Balance

3. Resisted Ankle Eversion:

  • Sit on the floor with your legs straight.
  • Hold both ends of a resistance band in one hand and loop the band around the outside of your affected foot. Then press your other foot against the band.
  • Keeping your leg straight, slowly push your affected foot outward against the band, then slowly relax.
  • Repeat 8 to 12 times and repeat these steps with your other foot.

Resisted Ankle Eversion


4. Calf Raise

  • Stand with your feet hip-width apart, slowly raise your heels off the ground, lifting your body weight onto your toes
  • Hold the position for a few seconds, then slowly lower your heels back down to the ground
  • Repeat for 10-15 repetitions and 2-3 sets.

Calf Raise

 

The above information is for reference only. If you experience any sport-related injuries, you should make an appointment to seek advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.

 

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