How to avoid (and fix) a bum ankle

“I got back to playing as soon as I could,” said Dr Peterson, now a physical therapist at Washington University in St. Louis. However, although his ankle didn’t hurt, it just wasn’t the same afterward.Sprained ankles are among the most common musculoskeletal injuries. Official estimates are that two million people in the US sprain their ankle every year, but the real number is likely much higher, as many people never seek care for their injury.

If you’ve sprained your ankle in the past, that doesn’t mean that you are destined to go through life with an achy, wobbly joint, fearing the moment when it will give way. Experts recommend a number of exercises to strengthen the ankles, which in turn reduce the chances of sustaining a sprain, whether for the first time or the 10th.“The biggest reason people have recurrent ankle sprains is that they never do rehabilitation,” said Dr Michael Fredericson, a sports physician at Stanford University.

The key is exercise. In a recent meta-analysis of 14 randomised controlled trials, exercise-based interventions were more effective at reducing the risk of recurring sprains than usual care, which often consists of rest, ice, compression and elevation. Unlike bones, ankle ligaments need to be strengthened in multiple directions, because the joint is so mobile. One simple ankle-strengthening exercise is to loop a resistance band around the foot and attach it to something heavy, like a table leg. Then flex the foot forward, backward and sideways, aiming for three sets of 15 repetitions each.

One of the best ways to do this is a single-leg balance exercise. To start, balance on one leg, reaching out with your arms in different directions, aiming for one set of 20 repetitions. It’s important to use a lot of varied movements, such as reaching out for something with your hands, shifting your weight, closing your eyes or even standing on one leg while brushing your teeth.

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