Name: Playbook - Mo Ali - Ankle strengthening & Injury Prevention
Uploaded: 2021-01-18T11:48:52.965Z
Duration: 40 min
Description: Ankle strengthening & Injury Prevention

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Help strengthen your ankles with these 9 exercises. Do this workout 2-3 times a week

Standing on one leg and maintaining balance, use the other leg to reach out as far as you can to 8 different positions in a circle. If you were to imagine a clock and 12 was straight in front of you, you want to reach as far out to 12:00 o’clock, 1:30 o’clock, 3 o’clock, 4:30 o’clock, 6 o’clock, 7:30 o’clock, 9:00 o’clock and finally 10:30 o’clock. Remember that the leg you’re reaching with shouldn’t touch the floor when you’re bringing it back to the starting position. Repeat this exercise 3 times on each leg. After 8 switch the the other leg and do another rotation of 8 so total will be 16 touches in one set.

Star excursion balance test

Sitting down with your legs extended in-front of you, place the resisted band on the ball of your foot whilst holding the other end. Apply tension to the band and start to flex your foot down towards the ground. Slowly return and repeat this exercise 8-10 times on each foot completing 3 sets. Total will be 20 reps per set.

Resisted plantar flexion

Sitting on the floor bend one leg and bring the knee to the floor. With the other leg place it over the first leg as shown in the video. Place the resistance band around both of your feet, apply some tension to the band and with the foot that is in front, move it inwards to perform an inversion. Repeat this exercise 8-10 times on each foot completing 3 sets. Each set will be 16-20 reps total.

Resisted inversion

Sitting on the floor with both your knees bent, place one end of the resistance band over one foot and keep it firm on the ground. The other end of the band goes around your other foot but, this time you’re only keeping the heel of the foot on the floor. Apply some resistance to the band by separating your feet away from each other and move your foot outwards to perform an eversion. Repeat this exercise 8-10 times on each foot completing 3 sets. Each set will have 16-20 reps total.

Resisted eversions

Sitting on the floor with one leg extended in front, place one end of the resistance band to a secure and stable object or have someone hold it.  Wrap the other end of the band around your midfoot. Apply some tension to the band and bring your foot towards you performing a dorsiflexion. Repeat this exercise 8-10 times on each foot completing 3 sets. Each set will have 16-20 reps total

Resisted dorsiflexion

Standing shoulder width apart, with your arms on your hips, slightly bend your knees and jump up. Make sure that when you are performing the jump to really focus on the push coming from your feet. Complete 8-10 repetitions, 3 times.

Explosive jumps

Standing on leg, have someone throw you a tennis ball in different directions. Maintain balance on the one leg throughout the whole exercise. If you don’t have anyone to throw you the ball you can throw it against the wall and catch it. Do this exercise for 45 seconds before changing to the other leg. Repeat this exercise 3 times on each leg.

One leg ball catch

Jump to one side and land on the leg which is on the outside. Bend your knee when landing to keep yourself stable and help maintain balance, hold this for 2 seconds. After, perform two quick feet in the middle and jump to the other side, again landing on leg which is furthest out. Perform 8-10 repetitions on each foot, 3 times.

Side to side jumps

Standing shoulder width apart with your feet pointing forward perform slow and controlled heel raises holding each contraction for 2-3 seconds before slowly returning. After completing 8-10 repetitions bring your both feet inwards so that both of your big toes are touching and again perform slow and controlled heel raises. After completing 8-10 repetitions of these, take your feet outwards so that both your heels are touching and again perform 8-10 slow and controlled heel raises. Repeat this whole cycle 3 times.

Ankle strengthening & Injury Prevention

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