Muscle strengthening and balancing exercises to prevent ankle sprain!

Muscle strengthening and balancing exercises to prevent ankle sprain!

Ankle twisting occurs when the ankle ligaments that are responsible for maintaining the stability of the joints are injured.

These exercises will allow you to restore balance and stability of the joint, strength and balance are important to further reduce the risk of recurrence.

1- Stretch of standing calves: 3 sets of 60 seconds per side:

Stand next to a wall in an offset position with one leg back and one leg forward. Keep the right back leg with your heel on the floor. Then, tilt forward until you feel a stretch in the calf of the back leg.

2- Stretch knee flexed knees: 3 sets of 60 seconds

Stand next to a wall in an offset position with one leg back and one leg forward. Keep the back leg tilted with your heel on the floor. Then, tilt forward until you feel a stretch in the calf of the back leg. You can feel this stretch in the lower part of your calf.

3- Mid stretch: 3 sets of 10 on each side

Start in kneeling position with one leg forward and one leg to the back. Keep your foot forward flat and make your hips forward. The front ankle is the ankle that you mobilize. Make the front towards the center, inside and outside the corners of your ankle

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Muscle, strengthening, and, balancing, exercises, to, prevent, ankle, sprain, Ankle, twisting, occurs, when, the, ankle, ligaments, that, are, responsible, for, maintaining, the, stability, of, the, joints, are, injured, These, exercises, will, allow, you, to, restore, balance, and, stability, of, the, joint, strength, and, balance, are, important, to, further, reduce, the, risk, of, recurrence, 1, Stretch, of, standing, calves, 3, sets, of, 60, seconds, per, side, Stand, next, to, a, wall, in, an, offset, position, with, one, leg, back, and, one, leg, forward, Keep, the, right, back, leg, with, your, heel, on, the, floor, Then, tilt, forward, until, you, feel, a, stretch, in, the, calf, of, the, back, leg, 2, Stretch, knee, flexed, knees, 3, sets, of, 60, seconds, Stand, next, to, a, wall, in, an, offset, position, with, one, leg, back, and, one, leg, forward, Keep, the, back, leg, tilted, with, your, heel, on, the, floor, Then, tilt, forward, until, you, feel, a, stretch, in, the, calf, of, the, back, leg, You, can, feel, this, stretch, in, the, lower, part, of, your, calf, 3, Midstretch, 3, sets, of, 10, on, each, side, Start, in, kneeling, position, with, one, leg, forward, and, one, leg, back, Keep, your, foot, forward, flat, and, make, your, hips, forward, The, front, ankle, is, the, ankle, that, you, mobilize, Make, the, front, towards, the, center, inside, and, outside, the, corners, of, your, ankle, Muscle strengthening, strengthening and, and balancing, balancing exercises, exercises to, to prevent, prevent ankle, ankle sprain, sprain Ankle, Ankle twisting, twisting occurs, occurs when, when the, the ankle, ankle ligaments, ligaments that, that are, are responsible, responsible for, for maintaining, maintaining the, the stability, stability of, of the, the joints, joints are, are injured, injured These, These exercises, exercises will, will allow, allow you, you to, to restore, restore balance, balance and, and stability, stability of, of the, the joint, joint strength, strength and, and balance, balance are, are important, important to, to further, further reduce, reduce the, the risk, risk of, of recurrence, recurrence 1, 1 Stretch, Stretch of, of standing, standing calves, calves 3, 3 sets, sets of, of 60, 60 seconds, seconds per, per side, side Stand, Stand next, next to, to a, a wall, wall in, in an, an offset, offset position, position with, with one, one leg, leg back, back and, and one, one leg, leg forward, forward Keep, Keep the, the right, right back, back leg, leg with, with your, your heel, heel on, on the, the floor, floor Then, Then tilt, tilt forward, forward until, until you, you feel, feel a, a stretch, stretch in, in the, the calf, calf of, of the, the back, back leg, leg 2, 2 Stretch, Stretch knee, knee flexed, flexed knees, knees 3, 3 sets, sets of, of 60, 60 seconds, seconds Stand, Stand next, next to, to a, a wall, wall in, in an, an offset, offset position, position with, with one, one leg, leg back, back and, and one, one leg, leg forward, forward Keep, Keep the, the back, back leg, leg tilted, tilted with, with your, your heel, heel on, on the, the floor, floor Then, Then tilt, tilt forward, forward until, until you, you feel, feel a, a stretch, stretch in, in the, the calf, calf of, of the, the back, back leg, leg You, You can, can feel, feel this, this stretch, stretch in, in the, the lower, lower part, part of, of your, your calf, calf 3, 3 Midstretch, Midstretch 3, 3 sets, sets of, of 10, 10 on, on each, each side, side Start, Start in, in kneeling, kneeling position, position with, with one, one leg, leg forward, forward and, and one, one leg, leg back, back Keep, Keep your, your foot, foot forward, forward flat, flat and, and make, make your, your hips, hips forward, forward The, The front, front ankle, ankle is, is the, the ankle, ankle that, that you, you mobilize, mobilize Make, Make the, the front, front towards, towards the, the center, center inside, inside and, and outside, outside the, the corners, corners of, of your, your ankle, Muscle strengthening and, strengthening and balancing, and balancing exercises, balancing exercises to, exercises to prevent, to prevent ankle, prevent ankle sprain, ankle sprain Ankle, sprain Ankle twisting, Ankle twisting occurs, twisting occurs when, occurs when the, when the ankle, the ankle ligaments, ankle ligaments that, ligaments that are, that are responsible, are responsible for, responsible for maintaining, for maintaining the, maintaining the stability, the stability of, stability of the, of the joints, the joints are, joints are injured, are injured These, injured These exercises, These exercises will, exercises will allow, will allow you, allow you to, you to restore, to restore balance, restore balance and, balance and stability, and stability of, stability of the, of the joint, the joint strength, joint strength and, strength and balance, and balance are, balance are important, are important to, important to further, to further reduce, further reduce the, reduce the risk, the risk of, risk of recurrence, of recurrence 1, recurrence 1 Stretch, 1 Stretch of, Stretch of standing, of standing calves, standing calves 3, calves 3 sets, 3 sets of, sets of 60, of 60 seconds, 60 seconds per, seconds per side, per side Stand, side Stand next, Stand next to, next to a, to a wall, a wall in, wall in an, in an offset, an offset position, offset position with, position with one, with one leg, one leg back, leg back and, back and one, and one leg, one leg forward, leg forward Keep, forward Keep the, Keep the right, the right back, right back leg, back leg with, leg with your, with your heel, your heel on, heel on the, on the floor, the floor Then, floor Then tilt, Then tilt forward, tilt forward until, forward until you, until you feel, you feel a, feel a stretch, a stretch in, stretch in the, in the calf, the calf of, calf of the, of the back, the back leg, back leg 2, leg 2 Stretch, 2 Stretch knee, Stretch knee flexed, knee flexed knees, flexed knees 3, knees 3 sets, 3 sets of, sets of 60, of 60 seconds, 60 seconds Stand, seconds Stand next, Stand next to, next to a, to a wall, a wall in, wall in an, in an offset, an offset position, offset position with, position with one, with one leg, one leg back, leg back and, back and one, and one leg, one leg forward, leg forward Keep, forward Keep the, Keep the back, the back leg, back leg tilted, leg tilted with, tilted with your, with your heel, your heel on, heel on the, on the floor, the floor Then, floor Then tilt, Then tilt forward, tilt forward until, forward until you, until you feel, you feel a, feel a stretch, a stretch in, stretch in the, in the calf, the calf of, calf of the, of the back, the back leg, back leg You, leg You can, You can feel, can feel this, feel this stretch, this stretch in, stretch in the, in the lower, the lower part, lower part of, part of your, of your calf, your calf 3, calf 3 Midstretch, 3 Midstretch 3, Midstretch 3 sets, 3 sets of, sets of 10, of 10 on, 10 on each, on each side, each side Start, side Start in, Start in kneeling, in kneeling position, kneeling position with, position with one, with one leg, one leg forward, leg forward and, forward and one, and one leg, one leg back, leg back Keep, back Keep your, Keep your foot, your foot forward, foot forward flat, forward flat and, flat and make, and make your, make your hips, your hips forward, hips forward The, forward The front, The front ankle, front ankle is, ankle is the, is the ankle, the ankle that, ankle that you, that you mobilize, you mobilize Make, mobilize Make the, Make the front, the front towards, front towards the, towards the center, the center inside, center inside and, inside and outside, and outside the, outside the corners, the corners of, corners of your, of your ankle