Gary J. Maguire, PT

Ankle-strengthening Exercises

Ankle-strengthening exercises are necessary to recover from injuries, such as sprains or fractures, and beneficial to prevent injuries and improve athletic performance. Thera-Bands, resistance bands, sport cords or medicords are elastic materials that vary in density to provide sufficient resistance to stimulate muscle strengthening or endurance. They are inexpensive, easy to use and portable. Thera-Bands are also versatile, allowing a variety of different exercises for different individual or muscle groups to be performed.

Reinjury

According to the American Academy of Orthopaedic Surgeons, possible complications from ankle sprains and surgery include abnormal proprioception. Lack of proprioception or coordination can lead to imbalance and muscle weakness that can cause reinjury. Repetitive reinjury creates a chronic situation establishing instability or a sense of the ankle giving way and chronic pain. This often happens if you return to work, sports or other activities without letting the ankle heal and become rehabilitated.

Strengthening the Ankle

Most functional movements and physical demand on the ankle and foot occur whenever you are in a weight-bearing posture. Emphasis for strengthening the ankle and foot should involve focus on closed chain activities, which involves keeping your foot in contact with a surface at all times. This can be a smooth surface, an unstable surface, such as a foam pad or even riding a bicycle. Always exercise without pain. Attention should be on the quality of the exercise and not just repetitions.

Thera-Band Properties and Strengthening

The characteristic of elastic resistance bands is that the material undergoes a change in resistance while it is being stretched or when it is returning to its resting length. This provides a special property for challenging muscles during strengthening exercises. Another consideration is that when strength training, muscle contractions require an overload principle. Muscle contractions need to be applied consistently so that it will respond and adapt to greater loads of resistance. This requires progressively increasing the thickness of the Thera-Band. Most have a color-coding system.

Benefits to the Ankle

In the Winter 1993 "Journal of Athletic Training," Phillip A. Page, M.S., A.T.C., E.M.T., L.A.T., states that a 19 percent increase in eccentric deceleration strength was demonstrated in athletes who used elastic resistance bands. An example of eccentric deceleration would be the muscles contracting to slow down, and absorbing the force of the ground when the foot is coming in contact during running. Training with elastic resistance would then benefit improved ankle foot strength and help reduce a potential injury or improve performance.

Considerations

Many different types of exercises may be performed with Thera-Band to strengthen, improve endurance and increase coordination of the ankle and foot. Thera-Band is widely used in rehabilitation settings, fitness centers and athletic training. Consideration needs to be given when using resistance bands to determine the optimal dose with intensity, frequency and duration of each exercise. Prior to engaging in a strenuous exercise program, it is important to receive medical clearance from a trained health care professional to prevent injury and learn proper technique.

Reference

·    American Academy of Orthopaedic Surgeons: Sprained Ankle [http://orthoinfo.aaos.org/topic.cfm?topic=A00150&return_link=0]

·    "Journal of Athletic Training"; Posterior Rotator Cuff Strengthening Using Thera-Band in a Functional Diagonal Pattern in Collegiate Baseball Pitchers; Phillip A. Page, M.S., A.T.C., E.M.T., L.A.T., et al; Winter 1993 [http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1317739/]

Resource

·    Cleveland Clinic: Rehabilitation for Foot and Ankle Overuse and Traumatic Injuries [http://my.clevelandclinic.org/disorders/plantar_fasciitis/hic_rehabilitation_for_foot_and_ankle_overuse_and_traumatic_injuries.aspx]

Keywords

·    ankle sprains

·    ankle strengthening exercises

·    ankle resistance exercises

·    resistance band exercises

·    ankle resistance bands

·    ankle exercises

·    Gary J. Maguire, M.S., P.T.

·    Gary J. Maguire, PT

·    Gary Maguire

·    Gary Maguire, Physical Therapist