Advice From New Jersey Podiatrists: Strengthen Ankles, Prevent Ankle Sprains in Just 5 Minutes a Day

Our Wayne, NJ podiatrists see patients day in and day out who have been affected by an ankle sprain. While athletes are most at risk for an ankle sprain, even people with moderate activity levels can suffer from a serious sprain.

New Research Points to Simple, Easy Solution to Prevent Ankle Sprains

Researchers at Nicholas Institute of Sports Medicine and Athletic Trauma in New York were interested in finding a fast and easy way to prevent ankle sprains in athletes. What they found was that one simple balance exercise, done for just five minutes, five times a week, dramatically reduced the rate of ankle sprains in athletes.

Researchers started athletes from all risk groups, high, moderate and low, on a balance training intervention program. During the program, the participants stood for five minutes on each leg on a foam stability pad. The balance exercise was repeated five days a week for four weeks during preseason training.

Stunning Results

After just four weeks of balance training, the players in the high-risk category reduced their incidence of injury by 77 percent. The incredible thing about this study is that it highlights a prevention strategy that is inexpensive, easy and fast.

Because of this, the balance exercises are available not just to high-paid athletes but to anyone who suffers from or is at risk of an ankle sprain.

How to Perform the Balance Exercise

There are several ways to perform the simple exercise. As with any new exercise routine, be sure to speak with your doctor before implementing these changes.

• Boogie or wobble board- There are many models of this type of balancer. Both rectangular and round models are suitable. Prices range from $20 to over $100.
• BOSU Balance Trainer- This inflatable trainer averages $100 and is highly portable.
• Balance Pad- This is the type of pad used in the study. It is a fixed pad used to improve ankle strength and stability. Prices average $45.

If you would like to learn more about preventing ankle sprains, please contact an experienced Wayne, NJ foot and ankle doctor at 973.595.8900. We not only work to heal ankle sprains, but help patients learn the most effective ways to prevent a sprain from occurring in the first place.