Ankle exercise is important in the prevention and rehabilitation of ankle injuries. Exercise includes stretching, strengthening and proprioceptive or balance training. Inversion sprains are one of the most common injury to the ankle. According to the March 2005 issue of "British Journal of Sports Medicine," people who experience ankle sprains are shown to have long-term symptoms post-injury, thus enforcing the importance of prevention and effective ankle exercise.
Anatomy
The ankle consists of three bones--the tibia, the talus and the fibula. These bones are connected by a variety of ligaments, which attach bone to bone, and tendons, which attach muscle to bone. There is a limited amount of strength in the musculature surrounding the ankle. The ligaments are the main stabilizing soft tissue structures. The structures on the inside of the ankle are sturdier, which is why the ankle rolls more easily to the outside, or into inversion.
Injury
In an inversion injury, the most commonly injured ligament is the anterior talofibular ligament, which attaches the talus bone to the fibula bone, followed by the calcaneofibular ligament, which connects the calcaneus and fibula, and if the foot is extremely pointed at the time of injury, the tibiofibular ligament, the tibia to fibula attachment, can also be injured creating a "high" ankle sprain.
Stretching Exercise
Stretching exercises for the ankle include calf stretches, as well as those for the arch of the foot. Stretching the ankle itself is not necessary and can be potentially harmful as this can stretch or loosen the stabilizing ligaments.
Strengthening Exercises
Inversion strengthening exercise consists of building up the strength on the lateral, or outside, of the ankle, as well as overall strengthening techniques. This can be done with simple exercises like writing the alphabet in the air, leading with the big toe.
For another exercise, lie on a towel on the floor, and scrunch it with your toes.
In another exercise, you can use a resistance band in all four directions, but working hardest on the lateral or outward motion.
Calf raises are another easy, but effective, ankle-strengthening exercise.
Proprioceptive Exercise
Proprioception is basically the ability of the body to know where it is in space. This is often overlooked, but it is a key part of ankle inversion exercise. To create a good sense of proprioception, balance training is necessary. Balance exercises can include activities like balancing on one foot, balancing with your eyes closed and attempting to catch a ball while balancing, both close and a bit out of reach. Balance boards, discs and other equipment can be implemented to assist in balance training as well. Activities from your daily life, like putting your socks on while balancing on one foot, is a great way to implement proprioceptive activity into your life.
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