Don’t Let Ankle Sprains Keep Your Athletes on the Sidelines

The ligaments in the ankle hold the bones together and protect the ankle joint from turning, twisting, and rolling. In order to avoid an ankle sprain, our sports medicine doctors recommend having your athletes perform the following ankle-strengthening exercises on a regular basis.

• Ankle Circles: Have your athletes sit on the floor with their legs stretched in front of them. Have them move their ankles from side to side, up and down, and around in circles.


• Foot Flexes: While your athletes are seated with their legs stretched in front of them, have them flex their feet, pulling their toes back toward their bodies while keeping their knees straight. Hold for 15 seconds.


• Toe Points: While your athletes are seated with their legs stretched in front of them, have them point their toes away from their bodies while keeping their knees straight. Hold for 15 seconds.


• In and Out: While your athletes are seated with their legs stretched in front of them, have them turn their feet inward as far as they can and hold for 15 seconds. Have them straighten their legs, then turn their feet outward as far as they can and hold for 15 seconds.

“Performing these exercises will help strengthen the muscles surrounding your athletes’ ankles, providing protection for those ligaments,” explains Dr. Jefferson C. Brand, sports medicine expert at Heartland Orthopedic Specialists.

If one of your athletes experiences an ankle sprain, call Heartland Orthopedic Specialists at (320) 335-6078 to schedule an appointment with one of our sports medicine doctors today.