| I'm writing this article at the suggestion of one of our | | | | Start off with one set of each exercise, building up |
| readers. She had suffered repeated ankle sprains. Her | | | | to three sets. Perform these exercises three times |
| condition had deteriorated to the point where she | | | | per week. Don't forget to exercise both legs, not |
| would roll her ankle while walking. In addition to being | | | | just your injured one: |
| very painful, her injury would repeatedly hinder her | | | | |
| training plans. | | | | 1. Stand barefoot on one foot with your other knee |
| I too have ankles that are susceptible to sprains. I | | | | bent as in a running pose. Look straight ahead. At |
| rolled my ankle two days ago while cooling down | | | | first, you may be able to keep your balance for only |
| after a hard workout (just a second, let me take the | | | | a few seconds. Once you can balance for one |
| ice off). | | | | minute, you graduate to balancing while standing on |
| Why does spraining an ankle once increase your | | | | thick pillow or sofa cushion. Once you can balance for |
| susceptibility to future sprains? Depending upon the | | | | a minute, try with your eyes closed while standing on |
| severity, an ankle sprain can damage muscles, | | | | the floor! |
| ligaments and proprioceptors (PRO-pri-o-CEP-tors) | | | | 2. Sitting in a chair, keep the heel of one foot |
| specialized nerves that control your balance and | | | | stationary and try to pick up a towel or T-shirt by |
| sense of position. Proprioceptors are present in | | | | scrunching up your toes. Repeat 15 times. |
| muscles and tendons. Proprioceptors in a properly | | | | 3. Perform one-legged standing calf raises on stairs. |
| functioning ankle sense when your ankle is about to | | | | One-legged is more effective than two-legged raises, |
| roll and instruct your tendons and muscles to fire and | | | | where the stronger leg will compensate for the |
| take corrective action, i.e. prevent the sprain. When | | | | weaker one. Equally as important, one-legged raises |
| these nerves are damaged during the initial sprain, | | | | mimic running, when only one leg is in contact with |
| they often do not regain their full functionality. Their | | | | the ground. Slowly rise up on your toes and sink back |
| ability to control the necessary firing of muscles and | | | | slowly so that your heel is below the stair but not at |
| tendons is compromised. It is this phenomenon that is | | | | the extreme end of its range of motion. Work up to |
| the major contributor to chronic ankle sprains. | | | | 15 repetitions. |
| Are your proprioceptors functioning properly? Dr Brian | | | | 4. Form an incline by taking two yoga blocks or |
| Fullem (podiatrist and 14:25 5K runner) suggests: "Try | | | | aerobics platforms, about 4 inches in height. Position |
| this: Stand up, balance on one foot and close your | | | | them in a T pattern; one end of the lengthwise block |
| eyes. If you must immediately put your foot down | | | | leaning on top of the transverse block, with the |
| or hands out to prevent falling, then your | | | | other end of the lengthwise block on the floor. |
| proprioceptors are not functioning properly. Balance | | | | Perform the one legged standing calf raises as in #3. |
| training to improve proprioception is usually a part of | | | | 5. Turn around and perform the same exercise as in |
| the treatment plan when you sprain an ankle, but it | | | | #4. These last two exercises will strengthen the |
| really should be a part of every runner's program." | | | | muscles on either side of your lower leg that stabilize |
| In addition, chronically weak ankle muscles lead to | | | | the ankle joint. |
| ankle instability and increase the likelihood of future | | | | Not only will these exercises help prevent ankle |
| sprains. | | | | sprains, they will improve your running-specific foot |
| If you are a chronic ankle sprainer or want to avoid | | | | strength, increase the propulsive force generated by |
| becoming one, it is necessary to both improve your | | | | your muscles when your foot is in contact with the |
| proprioception and strengthen your ankle muscles. | | | | ground and therefore result in faster running. |