The ankle is an important joint in the lower body that can be moved in many directions. Still, the ankle is not exempt from getting sprained. This takes place when ligaments in the ankle get stretched farther than their normal capacity. A severe ankle sprain can have you laid up for weeks. To prevent this injury, there are several steps you can take. The key thing to do is strengthen the connective tissue and small muscles that support the ankle joint.
Step 1
Find a training partner to do medicine ball throws. Stand on one foot about 8 feet from your partner and bend your knee slightly. Toss the ball to him with both hands and have him throw it back to you. Stay on one foot for 10 to 12 throws, then switch to the other foot. Do four to six sets.
Step 2
Balance on a BOSU. This is a functional training tool that looks like a Swiss ball that has been cut in half. It has an inflated dome side and a flat side, and it can be used either way. Flip the BOSU over so the flat side is up, and place it next to an open doorway or wall. Place your right foot in the center of the BOSU and slowly lift your left foot off the ground. Place your hand on the wall for balance and hold for 30 seconds. Step down and repeat with your left foot. Go back and forth four to six times.
Step 3
Work the anterior tibialis muscles and calves. The anterior tibialis muscles are located on the front of the shins and they help support the ankle when it is flexing. Come up on your heels and point your toes up as high as possible. Walk for 15 steps, then walk on your tiptoes for 15 steps. Alternate back and forth four times, rest and repeat three to four more times.
Step 4
Wear shoes that offer your ankle good support. Avoid high heels, open-toed shoes, sandals or any other type of footwear that can cause you to be off balance when you walk.
Step 5
Make sure to do a good warm-up before partaking in physical activity. Stretch your calves really well, recognize any pain or discomfort you experience while training, and be aware of any rough surfaces that might cause you to turn your ankle.
Things You'll Need
- BOSU
- Medicine ball
- Training partner
