Fit Fridays: The Most Popular Sports Injury & 7 Exercises to Prevent It

Fit Friday Ankle

Fit Fridays: The Most Popular Sports Injury & 7 Exercises to Prevent It

What is the most popular sports injury?  Well according to the American College of Sports Medicine(ACSM) it occurs over 25,000 times per day in the United States.  That means that if you have played a sport there is a chance that at one time or another you were a part of that statistic.  So much for not being a statistic huh?

Imagine you have just jumped up to grab a rebound.  You can see the ball and it is coming your way.  Then your opponent jumps but because they jump a little lower than you they land first.  You snatch the ball with two hands right out of the air and then you come down.  Only you do not land on the hardwood you land on top of your opponent’s foot and your ankle buckles.  OUCH!  Sounds like an ankle sprain.

The ACSM sites many reasons for ankle sprains including many that could be prevented with strengthening exercises.  Some of the reasons they site are previous ankle injuries, impaired balance/postural control, muscle strength and range of motion deficits.  Many of these reasons can be approached with a proactive plan.  They recommend a training plan that includes exercises to help prevent this type of injury.

Leta Shy, Associate Editor of Fitness for Fitsugar.com put together a great collection of 7 exercises to help strengthen your ankle to prevent the injury.  Here they are:

 

Plantar Flexion With Resistance Band

Ankles are often neglected when it comes to your strength-training routine, but they shouldn’t be. Strong, flexible ankles are an important foundation, helping prevent injury whether you’re running back and forth on the tennis court or running to catch the bus. The good news is just a few minutes a day can help keep the sprains away. If it’s been a while since you gave those joints any extra attention, read on for an ankle-strengthening exercise for each day of the week. 
Calf Raises — Basic

Calf Raises — Basic

Raising the heels destabilizes your ankle joints. Not only are you strengthening your calves with this exercise, but you’re also challenging the muscles that support the ankle joint.

  • Position your feet hip-width apart.
  • Slowly raise your heels until you’re on your tiptoes, then slowly lower back down to the ground. Take three slow counts to raise and lower your heels.
  • Do 20 reps.
Source: POPSUGAR Studios
Calf Raises — External Rotation

Calf Raises — External Rotation

Changing the angle of the feet by rotating the legs outward challenges different muscles of the lower leg than working in parallel. This position will work your arch of your foot more too, and a strong arch helps prevent the ankle from rolling inward.

  • Position your feet hip-width apart, then externally rotate your thighs to turn your toes outward at about a 45-degree angle.
  • Slowly raise your heels until you’re on your tiptoes, then lower back down to the ground. Take three slow counts to raise and lower your heels.
  • Do 20 reps.
Source: POPSUGAR Studios
Calf Raises — Internal Rotation

Calf Raises — Internal Rotation

Once again, the different foot position will challenge different parts of the lower leg and feet.

  • Position your feet hip-width apart, then by rotating at your hip joints turn your toes inward so they are almost touching.
  • Slowly raise your heels until you’re on your tiptoes, then lower back down to the ground. Take three slow counts to raise and lower your heels.
  • Do 20 reps.
Source: POPSUGAR Studios
Plantar Flexion With Resistance Band

Plantar Flexion With Resistance Band

Adding the resistance band helps to strengthen the muscles of the arch. And a strong arch helps prevent over pronation (excessive rolling inward of the ankle).

  • Sit on the floor with your right leg extended. Wrap one end of a resistance band around the ball your right foot and hold the other end in your hands. Keep toes flexed up.
  • Slowly press your foot forward pointing it as you maintain the band’s resistance, then return to the starting position.
  • Do 20 reps, then repeat on left side.
Source: POPSUGAR Studios
Dorsi Flexion With Resistance Band

Dorsi Flexion With Resistance Band

Dorsi flexion, pulling the toes toward your body, works the muscles that support the front of the ankle.

  • Get a resistance band and sit on the floor a couple of feet in front of a fixed object (like a heavy table leg). Attach one end of the resistance band to the fixed object, then loop it over your right toes.
  • Start with your foot angled with toes pointing forward, then slowly pull your foot back toward your knee.
  • Do 20 reps, then repeat on left side.
Source: POPSUGAR Studios
Lateral Hops

Lateral Hops

This is an essential move for runners to strengthen the lower body. Hopping side to side helps condition the muscles around the ankle for stability when making quick lateral direction changes found in tennis, basketball, and soccer.

  • With your right foot slightly off the ground, balance on your left foot.
  • Hop back and forth over an imaginary line laterally for 30 seconds.
  • Repeat the same motion, balancing on your right foot.
  • Rest 30 seconds, and repeat the exercise three times.
Source: POPSUGAR Studios
Heel Walks

Heel Walks

This weight-bearing exercise works the muscles that support the front of the ankle and strengthens the feet too. You can do heel walks with or without shoes.

  • Lift both your feet so you are on your heels as you walk. Keep toes pointed forward but off the ground.
  • Take 20 small steps as you walk forward, then turn around and walk back.
Source: POPSUGAR Studios

 

 

So find a way to add these exercises into your routine and you will feel less pain and play more games!

You Are Your Only Opponent

Coach Thomas S. Wilkins

About Thomas Wilkins 76 Articles
I am passionate about living T.he S.marter W.ay which to me means having the freedom to live life as you see fit and simultaneously improving your community. I also love basketball, Go Heels! If it has to do with small business & entrepreneurship you can count me in. I'm married to the love of my life and we are dedicated to making memorable moments together. In general I am truly blessed!

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