Preventing Ankle Sprains
5 Exercises for Strong and Healthy Ankles
Ankle sprains are a prevalent type of injury that can happen to anyone, regardless of age or fitness level. They occur when the ligaments surrounding the ankle joint become stretched or torn, often as a result of twisting or rolling the ankle. These sprains can be painful and restrict your ability to engage in physical activities. Shockingly, statistics reveal that around 230,000 Australians see a GP for an ankle sprain or strain
Fortunately, there are several exercises available that can help prevent ankle sprains from occurring. By focusing on strengthening the muscles surrounding the ankle joint and enhancing balance and stability, you can effectively reduce the risk of such injuries. In this article, we will discuss the top 5 exercises that can aid in ankle sprain prevention and provide thorough instructions on how to perform them correctly. Incorporating these exercises into your regular fitness routine is essential for maintaining strong and healthy ankles while minimizing the chances of enduring a debilitating ankle injury.
There are 3 grades of ankle sprain
A healthy ligament is a strong, fibrous tissue. A ligament sprain effectively means that the fibres in it are torn.
The amount of fibres that are torn (how severe your ankle sprain is) can be defined as one of three grades:
Grade I: only a few tissue fibres torn
Grade II: considerable proportion of tissue torn
Grade III: complete tear of the ligament
Different grades of sprain may need specific treatments.
Resistance band ankle eversion is our first exercise for preventing ankle sprains. It targets the muscles on the outside of the ankle, which are crucial for stability and preventing sprains. You'll need a resistance band to do this exercise.
Instructions
Sit on a chair with your feet flat on the ground and your knees bent at a 90-degree angle.
Loop the resistance band around the ball of your foot and hold the other end of the band with your hand.
Slowly move your foot outward, away from your other foot, against the resistance of the band.
Hold for 3-5 seconds, then slowly return your foot to the starting position.
Repeat for 10-15 repetitions, then switch to the other foot.
Exercise 1: Resistance Band Ankle Eversion
Tips for Increasing Difficulty
To make the exercise harder: use a heavier band, increase reps, try standing, or include it in a lower body workout.
Benefits
Resistance band ankle eversion strengthens ankle muscles, preventing sprains and improving balance for better foot and ankle health.
Common Mistakes
Excessive resistance - Start light, increase gradually.
Incorrect foot and ankle position - Keep foot flat and ankle neutral.
Single-leg balance is an easy exercise that can enhance balance and stability, essential for avoiding ankle sprains. This exercise only requires a flat area and enough room to stand on one leg.
Exercise 2: Single-Leg Balance
Instructions
Stand on one leg with your knee slightly bent.
Keep your other foot slightly off the ground and hold it behind your standing leg.
Hold this position for 30-60 seconds, or as long as you can maintain your balance.
Repeat on the other leg.
Tips for Increasing Difficulty
To make the exercise harder, try closing your eyes or standing on a soft, bumpy surface like a pillow or foam pad. You can also add other movements like lifting one leg to the side or front, or reaching your arms out to the side or overhead. Begin with less time and fewer repetitions, and gradually increase as your balance gets better.
Benefits
Practicing balancing on one leg can enhance stability and prevent ankle sprains. It also strengthens the muscles in your feet and lower legs, promoting better foot health.
Common Mistakes
When doing single-leg balance, it's important to remember two things. First, make sure to keep your knee slightly bent. This will help you stay balanced. Second, don't forget to engage your core muscles. This will also help you stay steady.
Heel tilts are a simple ankle sprain prevention exercise that can help improve ankle strength and flexibility. To perform the exercise, all you need is a flat surface and enough space to walk.
Exercise 3: Heel Tilts
Tips for Increasing Difficulty
To increase the difficulty of the exercise, you can try place the back foot more forward to increase the load behind your knee. You can also try to tilt your ankle as backwards more to increase the exercise potential. Additionally, you can add shift your pelvis across your body to increase the pressure on the outside aspect of your heel. Start with a shorter duration and fewer repetitions and gradually increase as your ankle strength improves.
Instructions
Stand with your feet hip-width apart and your toes pointing straight ahead.
Take one foot behind you by half a step.
On the front foot, lift your toes, Tilt your ankle backwards, keeping your knee straight and your weight on the front heel.
Reach forward as your shift your pelvis backwards. You should feel a stretch at the back of your knee
Continue for 10-20 steps, then rest and repeat for 2-3 sets.
Benefits
Heel tilts help to stretch and strengthen the muscles in your feet and lower legs, particularly behind the knee which can help prevent ankle sprains. They can also improve ankle flexibility and range of motion, which can help you maintain good posture and balance.
Common Mistakes
One common mistake when performing heel walks is allowing your weight to shift to the other foot.Make sure to keep your weight on the front foot heel throughout the exercise. Another mistake is taking too large steps backwards, which can cause you to lose your balance. Take small steps to maintain stability.
Calf raises are an easy exercise that can make your calf muscles stronger, which could help stop ankle sprains. This ankle sprain prevention exercise can be done anywhere and you don't need any equipment.
Exercise 4: Calf Raises
Tips for Increasing Difficulty
To make the exercise harder, you can try doing calf raises on one leg or hold weights while doing it. You can also do it on an unsteady surface, like a balance board or foam pad, to test your balance and make your ankles stronger.
Instructions
Stand with your feet shoulder-width apart, keeping your weight evenly distributed across both feet.
Slowly raise up onto your toes, lifting your heels off the ground.
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.
Benefits
Calf raises work your calf muscles, which are crucial for stable ankles and less chance of spraining them. Strong calves also enhance lower body strength and balance.
Common Mistakes
One mistake when doing calf raises is shifting your weight onto your toes. Keep your weight balanced on both feet during the exercise. Another mistake is lifting your heels too fast or using momentum. Lift slowly and with control to get the most benefits.
Ankle rotations are a useful exercise to prevent ankle sprains. They improve ankle strength, stability, and balance by rotating the ankle from side to side. This movement also boosts agility and coordination.
Exercise 5: Ankle Rotation
Tips for Increasing Difficulty
To increase the difficulty of this ankle sprain prevention exercise, you can bend the knee first and then straighten as your rotate.
Instructions
Stand with your feet shoulder-width apart, with one leg slightly forward than the other and knee bent, the other leg straight bearing all the weight.
Keeping your big toe knuckle on the ground, rotate your pelvis around the straight leg.
Rotate as far as you can and use the other leg to rotate you more.
Repeat for 10-15 repetitions and 2-3 sets.
Benefits
Ankle rotations can help strengthen the muscles in the ankles and feet, which can help prevent ankle sprains. Additionally, this exercise can improve balance, coordination, and agility, which are all important for athletic performance and injury prevention.
Common Mistakes
One common mistake when performing keeping the big toe knuckle on the ground as your rotate the ankle. If the toe knuckle comes off the ground then you loss the rotate in your ankle. Another mistake is not using your ribcage to help with the movement. This motion comes from the pelvis rotating the leg.
Conclusion
Ankle sprains are a common injury, but they can be prevented by incorporating ankle sprain prevention program that improve ankle strength, stability, and balance. The five exercises mentioned in this article – resistance band ankle eversion, single leg balance, heel tilts, calf raises, and ankle rotations– are effective in preventing ankle sprains and improving overall ankle health.
To prevent injuries and boost your athletic abilities, include these exercises in your regular workout. Don't wait for an ankle sprain to happen; begin doing these exercises today to safeguard your ankles in the long run!
Disclaimer: The information given here is only for general knowledge and should not be seen as a substitute for expert medical guidance. To receive an accurate diagnosis and customized treatment based on your individual condition, it's crucial to consult with a healthcare professional.