Ankles are the most commonly injured joint in athletes. Every year, as many as 10 million ankle injuries occur. Because of the complexity of the joint and its weight-bearing function, the ankle needs special attention to prevent injury and stay strong. Proper exercise approaches need to address not only strength and flexibility but the neurological component of coordination to maximize safety.
Strengthening
Begin with resistance exercises using a thera-band or surgical tubing. Loop the tubing over your toes and rest your foot on the edge of a chair. Attach the other end of the tubing to a chair leg or other fixed anchor and lift your toes, pulling your foot back toward your leg. Do three sets of 10 repetitions with a resistance that is strenuous to your muscles. Turn your leg to the side and pull the tubing with an inward motion of your ankle. Wrap the tubing around both feet to do eversion, an outward tilting movement of your ankle. Use the same number of sets and repetitions.
Flexibility
Because the ankle joint is highly mobile, it must be strengthened in a wide range of positions. In sports, your ankle may be stressed in almost any position and must be strong and stable through its whole range. To prepare for those situations, stretch the calf muscles by leaning forward toward a wall or support and extending one leg behind you, pressing the heel to the ground and increasing tension in the back of the leg. Hold for 15 seconds and repeat four times on each side. Using the same position, let your knee bend on the side you are stretching to reach the deeper muscles of the calf. Use the same hold time and repetitions. To stretch the muscles in the shin, sit and cross your leg at the ankle and pull down on your foot to point your toes and create tension in the front of your leg. Hold for 15 seconds and repeat each side four times.
Coordination
Create the coordination needed for stability in many positions by standing on one foot at a time. Stand for longer times and try moving your body through different postures to increase the difficulty. When you are able to stand steadily, stand on your tiptoes with your heels up until you can balance easily. Next, stand on an unfirm surface such as a foam roll or balance disk. Each level of difficulty improves the coordination of your nervous system, helping your balance and preventing injury.
Sport-specific Training
When you have gained strength, flexibility and coordination, add in movements from the sport in which you train or one that you enjoy. For example, stand on a balance disc and juggle a soccer ball or swing a golf club. Try a work out with a friend and throw a ball back and forth while standing on one leg. If your sport involves jumping, such as basketball or gymnastics, try jumping and landing on one foot, focusing on sticking the landings.
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