Specialized exercises are becoming a popular method for preventing ankle sprains. The focus of these exercises is to improve the body’s proprioceptive senses. Proprioception is the body’s ability to sense the location of its parts, using specialized nerves called proprioceptors. Most proprioceptors in the body are found in the ligaments and tissues that surround joints[1]. The ankle joint, in particular, is home to a rather extensive network of proprioceptors.
Nerves in your body are like little pipelines. When a nerve or pipeline is broken the signal that travels through that pipeline never arrives at its destination. So when there is damage to the nervous tissue of your ankle after an ankle sprain some of these pipelines are damaged. This means that your body may not get reliable feedback about where your foot is in relation to the rest of your body and the ground. The difference is so minute that you will not notice this consciously but there will be a measurable difference in balance. Balance is a proven risk factor for ankle sprains, as are previous unrehabilitated ankle sprains. The good news is that you can repair these broken pipelines through proprioceptive exercises.
Significant evidence exists that specialized exercises can not only improve proprioception but it can, in fact, reduce the occurrence of ankle sprains, especially for those who have suffered them in the past[2],[3],. Deficits in balance can be measured by timing how long a person can stand on one leg without falling or wobbling. A more sensitive test would be to do this with the eyes closed.
Besides being a good test of proprioceptive ability standing on one leg is a great way to improve your proprioceptive sense. 5 – 10 minutes of practicing this exercise each day over a period of 8-10 weeks will dramatically improve your balance and reduce the risk of ankle sprain. Other exercises that are good for improving proprioceptive sense include:
Lunges
Rocker boards
Wobble Boards
Lateral jumping (side-to-side repeatedly)
Balancing on a BOSU ball
Hopping on one foot
These exercises are simple but if they are performed consistently they are effective for reducing the occurrence of ankle sprains. When combined with other methods of prevention such as ankle braces or taping it is possible to significantly reduce the risk of these injuries. One research study observed the progress that subjects made when they wore strips of tape on their ankle as they trained on a wobble board[4]. Their progress was compared to subjects who trained without having their ankles taped. The group who trained with the tape showed significant improvement in balance after only two weeks while the other group did not show such quick progress.
To have a proprioceptive program designed one should consult a physical therapist, athletic trainer, or chiropractor who specializes in active rehabilitation. Often, these programs should be designed and taught by trained professionals since there is a small risk of incurring an ankle injury during the course of an exercise program.
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