The ligaments in the ankle hold the bones together and protect the ankle joint from turning, twisting, and rolling. Athletes and non-athletes alike experience ankle sprains frequently. However, there are steps you can take to help your athletes decrease their chances of suffering a sprain.

In order to avoid an ankle sprain, sports medicine doctors recommend having your athletes perform the following ankle-strengthening exercises on a regular basis.

• Ankle Circles: Have your athletes sit on the floor with their legs stretched in front of them and move their ankles from side to side, up and down, and around in circles.


• Toe Raises: While seated with their legs stretched in front of them, have your athletes pull their toes back toward their bodies while keeping their knees straight. Hold for 15 seconds.


• Heel Raises: While seated with their legs stretched in front of them, have your athletes point their toes away from their bodies while keeping their knees straight. Hold for 15 seconds.


• In and Out: While seated with their legs stretched in front of their bodies, have your athletes turn their feet inward as far as they can and hold for 15 seconds. Have your athletes straighten their legs, then turn their feet outward as far as they can. Hold for 15 seconds.

“Performing these exercises will help strengthen the muscles surrounding your athletes’ ankles, providing protection for their ligaments,” explains Dr. Michele M. Schulz, sports medicine and foot and ankle specialist at Sierra Pacific Orthopedics.

If one of your athletes has previously experienced an ankle sprain, a brace can help him or her prevent a future injury. The brace provides support to the ligaments surrounding the ankle, reducing an athlete’s chance of sustaining a severe ankle sprain.

If one of your athletes experiences an ankle sprain, call (559) 257-4107 to schedule an appointment with one of the foot and ankle doctors at Sierra Pacific Orthopedics. For additional sports medicine and injury prevention tips, “like” Sierra Pacific Orthopedics on Facebook and follow @spoc_ortho on Twitter.

1630 East Herndon Avenue, Fresno, CA 93720