15/09/2021
Ankle sprains are common injuries that can result in lifelong problems. Some people with repeated or severe sprains can develop long-term joint pain and weakness. Strengthening exercises for the ankle, done regularly, can increase activation of supportive structures, improving joint stability and protected mobility.
Every injury has the potential to subsequently reduce your proprioception and balance. However, you can quickly improve both your proprioception and balance with proprioception and balance exercises.
Proprioception refers to awareness or perception of your joint's position and movement in space. When a joint is sprained, it loses proprioception, feels unstable, and can give out. Ankle strengthening exercises involving proprioceptive and balance exercises help the body to relearn ways to control the position of the joint and prevent injury in physically active individuals and athletes.
These exercises challenge the proprioception of our ankles and are important interventions to include during the phase 3 stage of ankle rehab, approximately 3-5 weeks and beyond:
- Tandem stance on balance pad
- Single leg stand on balance pad
- Bosu single leg balance with rotation
- Resisted band jumps
- Band aeroplanes
- Eccentric heel raises
