An inversion ankle sprain is when you twist your foot inward, tearing the ligaments on the outside of your ankle. Weak ankle muscles, ankle joint instability and previous ankle injuries can increase your risk of sustaining an ankle sprain. Strength exercises, such as calf raises, can help reduce your risk of an inversion ankle sprain. Consult your physical therapist or physician before starting ankle exercises, especially if you have a history of ankle injuries.
Four-Way Resistance Band
Wrap a resistance band around your foot and then anchor it on a heavy piece of furniture. In a seated position with your leg straight, perform flexion, extension, inversion and eversion with your ankle. Inversion is turning your foot inward and eversion is turning your foot outward. Perform one to three sets of 10 to 15 repetitions daily with the approval of your physical therapist. To increase the resistance, shorten the band or switch to a higher resistance band. The bands are categorized by color. Gray, for example, is a higher resistance band than green.
Single-Leg Balance
Single-leg balance is performed standing on one leg and holding this position for 15 to 60 seconds. When single-leg balance becomes easier, perform it standing on uneven surfaces such as a pillow, wobble board or BOSU to make it more challenging. You can also combine single-leg balance with other exercises. Toss a medicine ball back and forth with a partner while standing on one leg. Perform single-leg balance at least three times a week or as recommended by your therapist.
Calf Raises
Calf raises can be performed on flat ground or off the edge of a step, and on one foot or both feet. Slowly raise yourself up on your toes and hold this position for two to five seconds. When lowering your heels, avoid dropping down quickly. Instead, lower your heels in a slow, controlled movement. Perform one to three sets of 10 to 15 repetitions between three to five times a week with your therapist's approval.
Heel Walk and Toe Walk
Heel walking is performed to strengthen the muscles of your shin and toe walking is for your calf muscles. Perform heel walks and toe walks going forward and backward. Perform slowly to avoid the risk of falling down. Swinging your arms like you would during normal walking can also help you keep your balance. Perform each exercise forward and backward for 30 seconds daily or as directed.
Jumping
Jumping exercises include vertical jumps, single-leg hops, box jumps and line jumps. Line jumps, for example, are performed over a line drawn on the floor. You jump forward and back and side to side over the line. Start by jumping on two feet. When this becomes easy, advance to jumping on one foot. Jumping exercises are advanced workouts, so progress slowly to avoid pain and injury. Perform as directed by your physical therapist or coach.
References
- "Strength Band Training"; Phil Page, et al.; 2005
- Williams College: Preventing Ankle Sprains
- "American Family Physician"; Management of Ankle Sprains; Michael W. Wolfe, M.D., et al.; January 2001
- "Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology"; Understanding Acute Ankle Ligamentous Sprain Injury in Sports; Daniel T. P. Fong; 2009
- "Soccer Fitness"; Alan Pearson; 2001
