Exercises to Prevent Ankle Sprains

The ligaments in the ankle hold the bones together and protect the ankle joint from turning, twisting, and rolling. Athletes experience ankle sprains frequently, but there are steps your athletes can take to decrease their chances of suffering a sprain.

To help reduce the risk of ankle sprains, our sports medicine doctors recommend incorporating the following ankle-strengthening exercises into your athletes’ regular routines.

Ankle Circles: Have your athletes sit on the floor with their legs extended straight in front of them. Ask them to move their ankles up and down, side to side, and then rotate them in slow, controlled circles.

Toe Raises: In a seated position with legs extended, athletes should flex their feet by pulling their toes back toward their shins while keeping their knees straight. Hold for 15 seconds.

Heel Raises: Still seated with legs extended, athletes should point their toes away from their bodies while keeping their knees straight. Hold for 15 seconds.

In & Out: With legs stretched out in front, athletes should turn their feet inward (toward each other) as far as they can. Hold for 15 seconds. Then, return to a neutral position and turn their feet outward (away from each other). Hold for another 15 seconds.

Performing these exercises can help athletes strengthen the muscles around their ankles, providing added protection for the ligaments and reducing the risk of injury.

If your athlete has experienced an ankle sprain, our sports medicine specialists at Desert Orthopaedic Center are here. Please call (702) 731-4088 or schedule an appointment online to get the expert care they need.