View Cart (10)
What do basketball players, train runners, and high-heel enthusiasts have in common? They are often at a higher risk for ankle sprains.
Why? Because uneven surfaces and lateral movements are common causes of ankle injuries.
There are a number of factors that can increase risk for ankle sprains: foot type, inadequate shoes, excessive range-of-motion, obesity, and more. When our core muscles are weak – particularly the gluteal muscles – we tend to internally rotate legs and feet, or pronate. Excessive pronation puts us a risk for ankle sprains. That’s why research suggests that developing your core and building core strength may assist with the prevention of ankle sprains.
Ankle sprains occur when there is a tear or partial tear of the ligament on the outside of the ankle. They are often treated with the R.I.C.E. method: rest, ice (cold therapy), compression, and elevation. A sprain can take anywhere from two to eight weeks to completely heal.
Related article: Is It a Sprain or a Strain?
Luckily, simple exercises that can be performed anywhere can help develop your core and gluteal muscles reducing your risk for ankle sprain. Rachel Miller, a physical therapist and co-owner of ProAction Physical Therapy in Rockville, Maryland recommends performing the following exercises:
- Standing on one leg – this helps improve balance and strengthen the gluteus and other leg muscles. Start by standing on one leg 30 seconds at a time. Repeat five times and then change legs.
- When you’re comfortable with the leg stand, try adding a mini squat. When you’re comfortable with this exercise, try doing it with your eyes closed. Once this is easy try adding an unstable surface to the one-legged drill.
- Core exercises – Miller suggests a lot of core exercises such as one-legged bridges, squats, single-leg exercises, clam shells, and bird dogs.
Adding these exercises and more to your routine can help prevent ankle sprains and keep you on the trail, on the court, or on the dance floor.
Read the original article here.