ANKLE STRENGTHENING: PREVENT SPRAINS BEFORE THEY OCCUR

January 2022

Acute sprains are the most common musculoskeletal injury in athletes, accounting for an estimated 2 million injuries per year and 20 percent of all sports injuries in the United States. Ankle sprains occur most often in sports that involve sudden stops and cutting movements, such as basketball and soccer. The most common type of ankle injury is a lateral ankle inversion sprain. If not treated properly, an acute ankle sprain can lead to chronic problems such as decreased range of motion, pain, and joint instability. When dealing with ankle sprains, the best option is prevention. This can be done simply by taking a few minutes each day to do some simple exercises. In fact, one study found that a balance training program implemented throughout a sports season could reduce the rate of ankle sprains by 38% in basketball and soccer players.

Lateral Ankle Inversion Sprain

The picture on the right shows how a lateral ankle inversion sprain occurs. These injuries often occur when changing direction or when landing. The picture on the left shows the ligaments which are damaged during a lateral ankle inversion sprain. When someone rolls their ankle like in the picture above, they can stretch the anterior talofibular ligament, posterior talofibular ligament, and the calcaneofibular ligament. Depending on how far they are stretched, depends on the grade of the sprain, and how long it will take to heal.

The following are some exercises that will help to increase ankle strength, balance, and proprioception. For just a few minutes per day, you can significantly decrease the chance of an ankle sprain. This will help you to spend your time on the court or field, and not in the training room.

Strengthening Exercises

Theraband

Calf Raises

Bilateral Calf Raise

Unilateral Calf Raise

Balance Exercises

The pictures above show a variety of balance exercises. They progress from easy to difficult. In order to modify the above, you can have them do it with their eyes open or closed, with lights on, or in the dark. Another idea would be to have them take their shoe off. Balancing when barefoot will help to strengthen all of the small intrinsic muscles in the foot.

FACT OR MYTH

Can ankle taping or wearing braces actually lead to a decrease in ankle strength?

This is a FACT. While bracing and taping can be useful when returning from a sprain, it is important to not use them in place of strengthening and balancing exercises. I would recommend only using tape or braces when returning from injuries or for someone who has a history of multiple sprains. Other than that, I would recommend doing the exercises to increase ankle strength and proprioception. That will reduce the chance of an ankle sprain far more than tape or a brace will.

Taping or Bracing?

Braces are more costly initially, but cheaper than tape in the long run. Also, it is easy to re-tie a brace. Tape tends to loosen and often times needs to be re-done. However, like I stated above, unless you have suffered multiple ankle sprains, I would focus more on the exercises. The exercises correct the underlying problem, while taping and bracing does not.