Is there a way to make my ankles stronger?!
Question: I've been playing soccer for about 12 years, and I'm constantly twisting, rolling, and spraining my ankles. I sprained them a lot last season. I usually never took time off of my ankle, because I always had a game or somehting the next day, so it's gotten worse over time. How can I strengthen my weak ankles? It hurts to run, and it also hurts to walk sometimes.
Answers: I've been playing soccer for about 12 years, and I'm constantly twisting, rolling, and spraining my ankles. I sprained them a lot last season. I usually never took time off of my ankle, because I always had a game or somehting the next day, so it's gotten worse over time. How can I strengthen my weak ankles? It hurts to run, and it also hurts to walk sometimes.
I fractured both my ankles and had a few sprains back in my competitive athletic days. The only things I know that work are calf raises (seated and standing) and 'reverse' calf raises--where you stand and put just your heel on a surface at least 4 inches off the ground and raise your toes--this works the front part of the leg and strengthens your ankles at the same time. Start with 2 sets and reps until it burns. Work up to 3 sets until it burns. I haven't had a sprain since I started doing these--and they'll increase your athletic performance, too, including jumping and lateral moves, and you'll probably never get shin splints. Best of luck to you!
There are strenghtening programs designed for the ankle utilizing rubber tubing and other forms of resistance. However, before you start a program I think you should have your ankles checked out by a doctor since you having pain when walking. Multiple ankle sprains over time can sometimes lead to cartilage tear or loose bodies within the ankle joint, both of which could need surgical intervention.
Also by seeing a doctor, you could ask for a referral to a physical therapist. By seeing a physical therapist, they would be able to design a program for you to address you particular situation and instruct you on the proper form for the exercises. They would also be able to suggest bracing or taping to help prevent sprains in the future.