Don’t Let Ankle Sprains Keep You on the Sidelines

The ligaments in the ankle hold the bones together and protect the ankle joint from turning, twisting, and rolling. Athletes and non-athletes alike experience ankle sprains frequently. For those who don’t participate in sports, simply stepping down on an uneven surface could cause an ankle sprain. However, there are steps you can take to decrease your chances of suffering a sprain.

In order to avoid an ankle sprain, foot and ankle doctors recommend performing the following ankle-strengthening exercises on a regular basis.

Ankle Circles: Sit on the floor with your legs stretched in front of you. Move your ankles from side to side, up and down, and around in circles.

Toe Raises: While seated with your legs stretched in front of you, pull your toes back toward you while keeping your knees straight. Hold for 15 seconds.

Heel Raises: While seated with your legs stretched in front of you, point your toes away from you while keeping your knees straight. Hold for 15 seconds.

In and Out: While seated with your legs stretched in front of you, turn your feet inward as far as you can and hold for 15 seconds. Straighten your legs, then turn your feet outward as far as you can. Hold for 15 seconds.

“Performing these exercises will help strengthen the muscles surrounding your ankles, providing protection for those ligaments,” explains Dr. Michele M. Schulz, foot and ankle surgeon at Sierra Pacific Orthopedics.

If you’ve experienced an ankle sprain, call Sierra Pacific Orthopedics at (877) 666-6080 to schedule an appointment with one of the doctors in our Foot & Ankle Center today.