Quick Tip: Have you ever sprained an ankle?

Posted by on Apr 22, 2015 in Exercises, Health and Wellness, Stretches

If you’ve ever sprained an ankle, you know you don’t want to do it again. If you haven’t (and you’re one of the lucky ones!) — you’re just going to have to trust us that doing a bit of work to prevent sprains is totally worth it. Once you’ve sprained an ankle, it’s very easy to injure it again unless you do the work of training your body to develop new patterns of movement. In this week’s Quick Tip, Alex Brown shares an ankle mobility exercise that she often gives to her clients who have lingering issues that stem from a sprained ankle. It’s also great for anyone who engages in activities that involve explosive motions in the feet (i.e. running, basketball, etc), or just have tightness and tension in the ankle.

If you have sprained an ankle very recently, this is not the right exercise for you. This is something to do when you’ve recovered from the initial sprain but are looking to prevent further injury. If that sounds like you, use one of the green monster bands that we have in the studio to loop around the front of your ankle. You can have a trusty helper hold the band for you, stick it in a door, or tie it around a squat rack at the gym. To start, step forward a bit until you feel that there’s a good amount of tension in the band. Then bend the knees slightly, tracking them slowly over your big toes. Give this ten passes. You should feel a really nice stretch in the achilles tendon and in your calf as well. If that feels good and you’re ready for more intensity, rest your toes up on a platform and repeat the same motion. Approach this gently, and let us know how it goes!