Balance Training Reduces Ankle Sprains?

With the summer season in full swing, and the increasing activity levels, it is an important time to make mention of ways to reduce ankle sprains and how to effectively overcome these injuries. Bodies Under Construction Physiotherapists have long supported the need for effective balance training (also called proprioceptive training) to reduce the incidence and recurrence of ankle sprains. We now have even more research to support our plan

A 3 year study of High School University Football teams reported in “The American Journal of Sports Medicine” showed that a simple 5 minute per day balance program reduced the incidence of non-contact inversion ankle sprains by a massive 77%.

From experience many athletes find balance training a little boring but it makes sense to add some simple exercises between sets in your weights workout to reduce your injury risk.

Here are some simple exercises to use:
• 1 Leg Squats
• Jump forward and backwards  x 8 reps
• Hop forward and backwards x 8 reps
• Side Jumps x 8
• Jump Turn (turning 90 degrees each jump) 1 x clockwise and 1 x anti clockwise
• Try some with your eyes closed (make sure you are in open area with no obstacles)
Physiotherapists can guide you on advance training, using exercises such as:
• 1 leg Balance and Squat on a BOSU
• Side hops onto a BOSU
• Wobble Board balancing and Squat
• Side Step and change direction

Make sure you are under guidance with a qualified Bodies Under Construction Physiotherapist for such activities. Call us now on 020 8747 4029 to book your appointment.

Leslie Abrahams

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