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Workouts For Bulletproofing Your Ankles

October 4, 2016

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An athlete’s ankle pains are very similar to growing pains: they’re bound to happen at some point and they’re a pain in the butt.

Alas, unlike puberty, ankle injuries can be almost fully avoided thanks to these few exercises that will make your ankle joints bulletproof strong.

Of course, if you’ve got a fresh ankle sprain, these workouts will only do you more harm, if you could pull them off at all.

The best thing to do in that case is to rest, ice, compress, and elevate your ankle.

The Single Leg Medicine Ball Toss

To perform this workout you’ll need a medicine ball and a partner. Square off with your partner, and toss the ball back and forth between you two while standing on one leg. With time, you can make the workout harder by balancing on a foam pad. Aim for a 60-seconds-long one-leg-stand, which counts as one set. Perform 5 sets.

The Resistance Ankle Workout

You’ll need a resistance band to perform this workout. Sit down on the floor and place the band around both of your forefeet. Rotate your feet upward and outward, against the resistance, to strengthen your lateral ankles. Aim to perform at least 3 sets of 10 rotations.

The Balance Disc

To do this exercise you’ll need a balance disc. Stand on the disc with one foot as long as you can without stumbling off the disc. Aim to do 5 sets.

The Single Leg Good-Mornings

Get into a one-leg standing position and bend forward, while maintaining your normal spinal curve. Aim to challenge all of the tiniest muscles of your foot an ankle by doing at least 15 good-mornings.

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