March 1 - Better to Try and Prevent Ankle Injury Than Treat One

Ankle injuries, and more specifically lateral ankle sprains, are one of the most common injuries in athletics. Not all injury is avoidable but strengthening the ankle and working on balance and proprioception (body awareness of position and spacial relation) can help prevent injury.
 
For strengthening:
1. stand balanced on both feet, press off your toes to raise your heels off the ground, do the same thing raising your toes off the ground. Repeat 10 times twice a day. See if you can progress to doing this on one foot.
2. while sitting, use a resistance band while moving your ankle up and down (plantarflexion and dorsiflexion) and turning the sole of your foot in and out (inversion and eversion).

Range of motion:
Pretend your big toe is a pen, draw the letters of the alphabet with your foot.

Balance:
Stand on one foot with knee slightly bent. Try and balance for 30 seconds and increase this time as your balance improves. Make things more difficult by closing your eyes or turning your head side to side while you balance.