How to Stabilize Your Ankle After You Roll It

April 18, 2013

Must See Sports Injuries Videos

Every athlete knows how a rolled ankle can affect performance. If you've been playing for awhile, you've either seen it happen to a teammate or experienced it yourself. (See Prevent or Rehab Ankle Sprains With These Strategies.)

Ankle instability is just another weak link in your body. If you suffer from weak ankles, understanding what is happening at the ankle joint can be very helpful. Schedule a meeting with your sports medicine staff and ask the tough questions. Make time to find what works for you. Preparation before the season starts can lead to great success on the field, court, pool, or track. (See also Drills to Develop Ankle Stability.)

Another huge key is modifying your strength training program to cure ankle weakness. This will help you develop a plan to regain control and confidence.

Assess the weak links of your body and how you will address them in your athletic development program. Identify them, progressively train them and evaluate your movement patterns regularly. Strength training, flexibility work and massage are three techniques to help fortify the areas of your body that may put you on the sideline.

Ankle Strengthening Exercises

Toe raises

  • Stand on a stair or ledge with your heel over the edge.
  • Stand up on your tiptoes, then in a controlled manner, lower the heel.
  • Repeat 10 to 20 times on each foot four times a day.

Alphabet writing

  • While seated or lying down on your side, write the alphabet in the air with your toes.
  • Make the letters as big as possible.
  • Get creative by trying all uppercase, then lower case, then cursive, and so on.

Heel and toe walking

  • Walk on your toes for one minute.
  • Walk on your heels for one minute.
  • Alternate walking on your heel and toes.
  • Work up in total time of 10 minutes, repeating four times each day.

Figure eights

  • Jog in a figure-eight pattern around cones.
  • At first, place the cones near each other.
  • Each day, spread out the cones and increase your speed.

Learn more about the SMARTER Team Training weak link programs by attending an event at http://smarterteamtraining.com/events.

Editor's Note: Coach Taylor has developed the SMARTER Team Training Audio Interview Series, dedicated to promoting critical thinking, reason and public understanding of prudent, purposeful and productive strength and conditioning practices for clients and athletes. Listen to episodes featuring some of the best experts in the fields of strength and conditioning, personal training, sports nutrition and sport psychology here.

[cf]skyword_tracking_tag[/cf]

Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
Must See
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 41,556,151
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 5,822,182
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 33,665,641

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,017,580
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,821
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,687
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,717
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,414
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,085
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,111

Load More
More Cool Stuff You'll Like
8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

Reducing Low-Back Pain: What You Need to Know

Reducing Low-Back Pain: What You Need to Know

The Secret Weapon Powering Stephen Curry's Resurgence

The Secret Weapon Powering Stephen Curry's Resurgence

Connective Tissue: The Key to Preventing ACL Injuries

Connective Tissue: The Key to Preventing ACL Injuries

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Why Tommy John Surgery Is Ruining Pitchers

Why Tommy John Surgery Is Ruining Pitchers

5 Tips to Intelligently Train Through Lower Back Pain

5 Tips to Intelligently Train Through Lower Back Pain

6 Simple Tips to Prevent Knee Injuries

6 Simple Tips to Prevent Knee Injuries

Sports Hernias: What You Need to Know

Sports Hernias: What You Need to Know

The Future of Sports Injury Rehabilitation

The Future of Sports Injury Rehabilitation

2 Ways to Fix Anterior Pelvic Tilt

2 Ways to Fix Anterior Pelvic Tilt

How to Treat Piriformis Syndrome

How to Treat Piriformis Syndrome

4 Strategies to Prevent Tommy John Surgery

4 Strategies to Prevent Tommy John Surgery

Evan Gattis's Protection-Enhanced Catcher's Helmet

Evan Gattis's Protection-Enhanced Catcher's Helmet

5 Bodyweight Exercises to Prevent Baseball Injuries

5 Bodyweight Exercises to Prevent Baseball Injuries

Avoid Low-Back Pain With These 7 In-Season Exercises

Avoid Low-Back Pain With These 7 In-Season Exercises

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

Eliminate Elbow Pain with These 3 Methods

Eliminate Elbow Pain with These 3 Methods

5 Things You Can Do to Prevent Muscle Injuries

5 Things You Can Do to Prevent Muscle Injuries

Avoid ACL Injuries in Softball with PREP

Avoid ACL Injuries in Softball with PREP

Pectoral Tendon Ruptures and Injury Prevention

Pectoral Tendon Ruptures and Injury Prevention

6 Steps for Recovering From a Season-Ending Injury

6 Steps for Recovering From a Season-Ending Injury

4 Sports Massage Techniques to Relieve Tight Muscles

4 Sports Massage Techniques to Relieve Tight Muscles

3 Steps to Prevent Soccer ACL Injuries

3 Steps to Prevent Soccer ACL Injuries

10 Ways to Fix Back Pain

10 Ways to Fix Back Pain

Megan Rapinoes Secret to Staying Healthy

Megan Rapinoe

How to Prevent Baseball Injuries During the Off-Season

How to Prevent Baseball Injuries During the Off-Season

Achilles Tendon Ruptures: Prevention and Recovery

Achilles Tendon Ruptures: Prevention and Recovery

Impressive Advances in ACL Rehab

Impressive Advances in ACL Rehab

7 Ways to Fix Back Pain

7 Ways to Fix Back Pain

Preventing ACL Injuries in Soccer Players

Preventing ACL Injuries in Soccer Players

Prevent ACL Injuries With This Hamstring-Focused Workout

Prevent ACL Injuries With This Hamstring-Focused Workout

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

How to Train With Running Blisters

How to Train With Running Blisters

Coaches: Prevent Injuries With the Recovery Management Tool

Coaches: Prevent Injuries With the Recovery Management Tool

How to Prevent In-Season Volleyball Injuries

How to Prevent In-Season Volleyball Injuries

How to Keep Your Feet Healthy On and Off the Field

How to Keep Your Feet Healthy On and Off the Field

4 Tips to Relieve Muscle Stiffness

4 Tips to Relieve Muscle Stiffness

Outsmart Injury With These 4 Predictive Tests

Outsmart Injury With These 4 Predictive Tests

Predicting the Impact of DeMarco Murray's Hand Injury

Predicting the Impact of DeMarco Murray's Hand Injury

6 Ways to Prevent Common Sports Injuries

6 Ways to Prevent Common Sports Injuries

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

YardBarker