If you play a sport involving running and other quick lower body movements, such as soccer, volleyball, and track and field, you’re constantly in motion. Unfortunately, this also means you have a greater risk of foot and ankle injuries. Avoid these common sports injuries with simple yet effective stretches. These exercises condition and strengthen the foot and ankle muscles so you can spend more time on the field.

Ankle & Foot Exercises to Help Avoid Sports Injuries

1. Single Leg Balance

Stand with one leg straight, but take care not to lock it. Bend the other leg, so your foot rises slightly off the floor. Try to maintain your balance for up to one minute before switching legs. Use this exercise to promote ankle stabilization and lower body strength. Repeat this exercise up to three times per day.

2. Walk on the Pillow Train

Place pillows of varying sizes on the floor to create a “pathway.” Then, walk back and forth along the pillows to help your feet and ankles become used to different terrains, similar to the small valleys and hills on volleyball sand or soccer fields. Once you get used to the exercise, make it more challenging by placing the pillows on towels, so they are slightly raised off the floor.

3. Ankle Alphabet

Sit on the floor keeping your legs bent. Use one ankle to trace out the shape of each letter in the alphabet, followed by the other ankle to improve your range of motion. Perform this stretch two or three times a day to keep your ankles limber.

4. Ankle Circles

Use the same position as the ankle alphabet stretch to perform this exercise. Cross one leg over the other and move your ankle in circular motions. Use clockwise and counter-clockwise motions to thoroughly work your ankles and subsequently prevent sports injuries.

5. Calf Raises

Stand so your feet are hip-width apart. Raise your ankles so all of your weight is on your toes, and repeat the action up to 12 times. Another option is to hold onto a wall for balance while you lift one leg at a time. Do three sets of up to 12 reps on each leg to work the lower body and Achilles tendons. This stretch is especially helpful if you’ve recently injured one or both tendons during a game. Calf raises also help athletes jump higher.

If you have a sports injury, make an appointment with Eric R. Tepper, DPM. Serving the Sugar Land, TX, area since 1983, this foot doctor specializes in sports injuries and prevention to keep area athletes healthy. Call (281) 980-3668 today to schedule an appointment or learn more about treatments online. Read the latest reviews on Yelp.