If you have an ankle that tends to roll out, you have likely sprained it in the past, stretching out the ligaments that hold it in place. Send time rehabilitating your ankle, or you are likely to suffer many painful rolled ankles in the future. Exercise your ankle daily, being careful to monitor your pain level. Stop at any sign of pain. Finally, to reduce inflammation, make icing a part of your daily rehabilitation routine.
Resistance Band Exercises
Resistance band exercises are a good solution for strengthening an ankle that rolls out, because the exercises allow you to adjust the tension to your needs by simply wrapping the band a little tighter around your hand. Wrap the band all the way around your right foot before grabbing the ends in your hands. Start with your foot flexed and your heel resting on the ground. Point your foot away from you and return to the starting position. Next step on the band with your left foot. Flex your foot toward your body and return to starting position. Take the band ends in your right hand and twist the bottom of your right foot to the left. Switch the band to your left hand and twist the bottom of your foot to the right. Work up to three sets of 12 repetitions of each of these exercises. Make sure to work both ankles.
Ankle Strengthening
Another good way to strengthen your ankles is with calf raises. Facing a wall, place both hands on it. Lift your left foot off the ground, transferring all your weight onto your right foot. Rise up on the ball of your right foot. Return to the starting position, but do not allow your heel to hit the ground. Perform three sets of 12 repetitions on each side. To add a greater range of motion to this exercise, do it while standing with the ball of your foot on the edge of a step. For safety purposes, use the bottom step of a flight of stairs and to hold on to the railing for balance.
Balancing Exercises
Balance exercises strengthen your ankle and help you become more aware of proper alignment. Initially, perform balance exercises on the ground and then progress to using a balance board or a wobble cushion for them. The easiest balance exercise is to just stand with both feet flat on the ground. Concentrate on getting your ankle lined up and straight. Next, shift your weight to one foot, but leave your other foot on the ground for balance. Finally, progress to balancing on just one leg. During all of these balance exercises, pay attention not just to the position of your ankle but to your posture as well. Keep your abdominal muscles pulled in toward your spine and your shoulders relaxed throughout.
Stretching Exercises
The final rehabilitation component for an ankle that rolls out is stretching. Perform these stretches only at the end of your rehabilitation routine so your muscles are warmed up. Hold each stretch for 30 seconds and repeat stretches two to three times. Stand facing a wall and extend one leg behind you. Keep that leg straight with its toe pointing at the wall and its heel pressed into the ground. Repeat the stretch with a bent back leg, focusing on your soleus muscle, the calf. Next have a seat on the ground with one leg stretched out in front of you. Wrap a towel around the ball of that foot and pull your foot toward your body.
References
- Sports Injury Clinic: Sprained Ankle
- Sports Injury Clinic: Resistance Band Eversion Exercise
- Sports Injury Clinic: Resistance Band Inversion Exercise
- Sports Injury Clinic: Resistance Band Dorsiflexion Exercise
- Sports Injury Clinic: Resistance Band Plantarflexion Exercise
- American Council on Exercise: Standing Calf Raises --- Wall
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