Strength and balance exercises, which can be designed for you, can be effective at reducing the risk of ankle sprains and pain associated with the injury. Strength training utilizing the muscles that turn your foot in (these muscles are called the invertor muscles) and turn your foot out (these muscles are called the evertor muscles) may lower the incidence of ankle sprains.
Balance intervention training involves an assortment of strength training exercises. A physical therapist will teach you how to safely conduct these exercises so you eventually can perform them at home or your training facility. Try one of these sets:
1. A single leg stance on the floor, with eyes opened or closed
2. Single leg stance while the opposite leg swings.
3. Single leg squats on the floor at a 30 to 45 degree angle.
4. Single leg stance while performing a sports activity such as catching or dribbling.
5. Try a double leg stance on a balance board and rotate in a clockwise and then counterclockwise direction.
6. Conclude with another single leg stance.
It is still important to warm up the muscles before attempting these exercises. Try a light jog or jogging in place, backward running, or running forward with knee lifts for 30 seconds. Power and strength exercises such as squats may also provide the additional ankle support.
Again, these are all exercises that should be practiced and learned with your physical therapist to ensure safety and proper technique.