Top 5 Exercises To Prevent Ankle Sprains

Ankle sprains are one of the most common injuries, affecting athletes and casual exercisers alike. Whether you're running, jumping, or simply stepping off a curb, an unstable or weak ankle can lead to a painful and frustrating setback. Fortunately, targeted strengthening exercises can improve ankle stability and resilience, reducing the likelihood of sprains.

This article explores 5 of the most effective exercises to prevent ankle sprains, with a special focus on the Tib Bands, a revolutionary resistance tool designed to strengthen key muscles surrounding the ankle and lower leg.

1. Ankle Eversion & Inversion with the Tib Bands

Strengthening both the inner and outer stabilizers of the ankle is essential for balance, injury prevention, and general resilience. These movements target the peroneal muscles on the outer leg (eversion) and the tibialis posterior on the inner leg (inversion), helping to prevent excessive rolling of the ankle in either direction.

How to Perform:

1. Place your foot on the base of the Tib Bands with the forefoot secured into the strap. Anchor the other end to a sturdy object, such as a squat rack.

2. Sit on the floor or a bench with your leg extended.

3. For eversion, the band resistance should be anchored towards the inside of the foot. Push the foot outward against the resistance.

4. For inversion, the band resistance should be anchored towards the outside of the foot. Pull the foot inward.

5. Perform 3 sets of 15-20 repetitions per foot on both movements.

These vital movements not only enhance ankle strength and stability, but they also improve neuromuscular control, reducing the risk of rolling an ankle during dynamic activities.

2. Ankle Rotations with the Tib Bands

Ankle rotations improve mobility and control, ensuring the ankle moves smoothly through its full range of motion. This exercise strengthens the small stabilizing muscles around the joint, helping to prevent sprains caused by awkward foot placements.

How to Perform:

1. Place your foot on the base of the Tib Bands with the forefoot secured into the strap. Anchor the other end to a sturdy object.

2. Sit with your leg extended and slowly rotate your ankle in a circular motion against the resistance.

3.Perform 3 sets of 15-20 repetitions per foot in each direction.

By strengthening rotational control, this exercise enhances ankle resilience in unpredictable movement scenarios.

3. Tibialis Raises with the Solo Tib Bar

The tibialis anterior muscle, located on the front of the shin, plays an underrated but crucial role in ankle stability and injury prevention. Weakness in this muscle can result in poor shock absorption and increased strain on the ankle ligaments.`

Further, performing the exercise unilaterally on the the Solo Tib Bar adds components of lateral instability that must be resisted by the stabilizing musculature of the ankle, further bolstering the resilience of the supporting structures of the ankle and inoculating the joint.

How to Perform:

1. You can perform unilateral tibialis raises both with the lower legs positioned parallel to the floor, as well as perpendicular to the floor. Parallel emphasizes the lengthened muscle position, whereas perpendicular emphasizes the shortened (contracted) position. 

2. Sit on a bench with your heel and forefoot secured snugly in the Solo Tib Bar.

3. Drive your toes and forefoot as close to your shin as possible (dorsiflexion). 

4. Squeeze the tibialis muscles as hard as possible at peak contraction and hold briefly.

5. Control the return to the starting position, lowering as far as possible until the tibialis muscle is fully stretched. 

6. Perform 3 sets of 10-15 repetitions per leg.

By strengthening the tibialis anterior, this exercise enhances shock absorption capacity during athletic movements, preventing awkward landings or missteps that could lead to an ankle sprain. Fighting the lateral instability of the Solo Tib Bar adds a secondary component of resilience that will help prevent the ankle from rolling over.

4. Split Squats on a Bosu Ball (or other Unstable Surface)

Functional ankle stability is just as important as isolated strength. Performing split squats on an unstable surface challenges balance and forces the stabilizing muscles of the ankle, knee, and hip to work in unison.

How to Perform:

1. Stand with one foot on a Bosu ball or another unstable surface and step the other leg back into a split stance.

2. Lower your back knee toward the ground in a controlled manner while lunging down with the front leg.

3. Stop when the knee of the trailing leg is hovering just above the floor, then return to the starting position.

4. Push primarily through your front foot to return to standing.

5. Perform 3 sets of 10-15 repetitions per leg.

This exercise enhances proprioception (your body's ability to sense position and movement), a critical factor in preventing missteps that could lead to an ankle sprain.

5. Toe Walks

A strong foundation starts with the feet. Toe walks reinforce the intrinsic foot muscles, calves, and stabilizers that contribute to ankle control. This simple yet effective exercise can help build calf strength, enhance general ankle stability and improve endurance in the lower leg muscles.

How to Perform:

1. Stand tall and rise onto the balls of your feet. Lift yourself as high as possible by driving through the big toes and squeezing the calf muscles hard to hold yourself tall.

2. Walk forward slowly, staying as high on your toes as possible for the whole set.

3. Aim for 3 sets of 30-40 steps (15-20 steps per leg).

4. When this becomes easy you can increase it to 40-60 steps, or even add a little bit of weight by holding dumbbells at your sides or placing a barbell on your back.

Toe walks improve ankle stabilizer endurance, foot strength, and calf strength and endurance, all of which are especially beneficial for reducing ankle injury in sports that involve frequent pivoting and lateral movement.

Conclusion

Preventing ankle sprains isn’t just about being cautious; it requires proactive strengthening and stability .

Training, along with ensuring adequate ankle mobility. By incorporating these top 5 vital exercises you can significantly reduce the risk of ankle sprains and enhance overall ankle resilience. Make these exercises a regular part of your routine to build stronger, more stable ankles and keep yourself moving confidently in any activity.