15. Stop Rolling Your Ankles | Top Exercises to Strengthen Ankles In 2 Minutes a Day

Do you roll or sprain your ankle often? Do you dread a misstep landing you back in urgent care or with a swollen ankle? Ankle sprains are one of the most common musculoskeletal injuries seen in emergency rooms. Ankle stability is crucial to preventing ankle sprains. In this episode I explain what an ankle sprain is and how to improve ankle stability to prevent future sprains. 

 

Hope you find this enlightening and that it gives you joy! 

 

Until next time catch up with me in our free facebook community! 

 

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Link to balance surfaces: airex, dyna disc, bosu ball

 

Exercises mentioned in the episode: 

-find 3 balance points standing flat footed

-20x heel raises (dual foot, single leg or 2 feet up and 1 foot down)

-balance max hold (tandem stance, single leg balance) 

 

 

References:

1. “Epidemiology of Ankle Sprains and Chronic Ankle Instability” -Journal of Athletic Training
2. “Foot and Ankle -Sprained Ankle” -UCONN Health