You’ve recovered from one ankle sprain. The last thing you want? To do it all over again.
Unfortunately, about 70 percent of people experience a second ankle sprain after the first. The reasons aren’t always clear. But experts believe poor balance plays a role—and that balance-boosting exercises can break the cycle of chronic strains.
San Jose State University researchers recently found simple kicking exercises—done with resistance bands similar to the TheraBand CLX—improved balance in both healthy and frequently injured men and women. Study participants did four exercises, kicking in four different directions, three times a week. At the end of four weeks, their balance improved significantly compared to a control group.
If you’ve suffered from a sprain, consider doing these moves regularly. But even if you fall off track, the results have staying power. In the study, better balance lasted for four weeks after the exercise program ended.
Goals: Improve balance, Improve stability, Increase strength, Prevent injury
Activity: Cutting, Exercising, Jumping, Kicking, Landing, Running, Weightlifting