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Don’t Let Ankle Sprains Keep You On the Sidelines
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. For those who don’t participate in sports, simply stepping down on an uneven surface could cause an ankle sprain. However, there are steps you can take to decrease your chances of suffering a sprain.
In order to avoid an ankle sprain, sports medicine doctors recommend performing the following ankle-strengthening exercises on a regular basis.
- Ankle Circles: Sit on the floor with your legs stretched in front of you. Move your ankles from side to side, up and down, and around in circles.
- Toe Raises: While seated with your legs stretched in front of you, pull your toes back toward you while keeping your knees straight. Hold for 15 seconds.
- Heel Raises: While seated with your legs stretched in front of you, point your toes away from you while keeping your knees straight. Hold for 15 seconds.
- In and Out: While seated with your legs stretched in front of you, turn your feet inward as far as you can and hold for 15 seconds. Straighten your legs, then turn your feet outward as far as you can. Hold for 15 seconds.
“Performing these exercises will help strengthen the muscles surrounding your ankles, providing protection for those ligaments,” explains Dr. Nicholas L. Strasser, hip, knee, foot, and ankle doctor at Slocum Center for Orthopedics & Sports Medicine.
Proprioception, your body’s ability to tell where it is in space, is altered after an ankle sprain, and it is important to regain proprioception after a sprain. You can easily do this by standing on one leg with your eyes open and then closed. Aim to hold this for one minute.
“It is important to regain both proprioception and strength following an ankle sprain,” explains Julie Embree, PT. “By doing so, you will be able to control your body when it gets off center, helping to prevent an additional injury."
If you’ve experienced an ankle sprain, call Slocum Center for Orthopedics & Sports Medicine at 541.249.4091 or click here to request an appointment online.
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