Some injuries happen and there’s nothing you can do about them, but there are some ankle injuries you can prevent. Volleyball and Basketball players are extremely susceptible to ankle injuries from all the jumping and landing involved in the sport. You can land incorrectly or land on someone’s foot, both of which can result in a sprained ankle.
By strengthening and improving range of motion for your ankle, you can lessen your chance of injury. Ankle injury prevention is about getting the joints loose so you’re able to react quickly and move in multiple directions.
Ankle sprains, while common, can be avoided if you train smart. Perform these ankle exercises barefoot daily to maximize strength.
1. Ankle ABC’s
This exercise will help to increase your range of motion (ROM). Sit with your foot hanging off the edge of a table, or prop it up on some pillows so the ankle is in the air. Then trace the alphabet with your toes. This will encourage movement in all directions.
2. Dorsiflexion Stretches
While seated in a chair with your foot on the ground, take a rolled up towel and place in the ball of your foot. Gently pull back on both ends of the towel bringing your toes towards you until you feel a light painless stretch. Hold this position for 10 seconds, then repeat 3 to 5 times.
3. Toe Curls
While seated in a chair place a hand towel on the floor. The surface should be smooth, such as a tile or wooden floor (carpet is not recommended). While keeping your heel on the ground, curl your toes and grab the towel with your toes to scrunch the towel. Let go, and continue scrunching up the entire length of the towel. When you reach the end of the towel, reverse the action by grabbing the towel with your toes, scrunching it, and pushing it away from you. Repeat, until you have pushed the entire length of the towel away from you.
For more helpful ideas on how to keep your ankles strong and prevent ankle injuries, please reach out to PRI specialists:

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