Balance training reduces Ankle sprains
It is always important to talk about ways to reduce the likelihood of ankle ligament sprains and how to effectively overcome these all too common injuries.
Here at The Physio Nook we have long been recommending the need for effective balance (or proprioceptive) training to reduce the incidence and possible recurrence of ankle sprains. There is now even more research to support our work.
A 3 year study of College Football teams in the USA reported in “The American Journal of Sports Medicine” has shown that a simple 5 minute per day balance program reduced the incidence of non contact inversion sprains by a massive 77%.
Here are some simple exercises we can use for any sports person...
- Single leg squats
- Jumping forward and backward 8 to 10 times
- Jumping side to side 8 to 10 times
- Hopping forward and backward 8 to 10 times
- Jump turns (turning 90 degrees with each jump), clockwise and anticlockwise
- Trying some of the above with your eyes closed (in an open area with no obstacles!)
As physiotherapists, we also progress to more advanced exercise such as...
- Single leg balance on a wobble board or balance disc
- Squats on a balance disc or bosu ball
- Side steps and direction change running
- Side jumps or hops onto a bosu ball.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you may have, ankle or otherwise! Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist
The Physio Nook.
Here at The Physio Nook we have long been recommending the need for effective balance (or proprioceptive) training to reduce the incidence and possible recurrence of ankle sprains. There is now even more research to support our work.
A 3 year study of College Football teams in the USA reported in “The American Journal of Sports Medicine” has shown that a simple 5 minute per day balance program reduced the incidence of non contact inversion sprains by a massive 77%.
Here are some simple exercises we can use for any sports person...
- Single leg squats
- Jumping forward and backward 8 to 10 times
- Jumping side to side 8 to 10 times
- Hopping forward and backward 8 to 10 times
- Jump turns (turning 90 degrees with each jump), clockwise and anticlockwise
- Trying some of the above with your eyes closed (in an open area with no obstacles!)
As physiotherapists, we also progress to more advanced exercise such as...
- Single leg balance on a wobble board or balance disc
- Squats on a balance disc or bosu ball
- Side steps and direction change running
- Side jumps or hops onto a bosu ball.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you may have, ankle or otherwise! Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist
The Physio Nook.
