ankle issues, need exercises

[CTLaxer]

I am in the need of exercises to strengthen an ankle that won't impede recovery from constant ankle spraigns(spelling?) One of my players refuses to stop running, despite my yelling, screaming, and the pain it brings when rolled. So I need to get some exercises that can be done aside from running that are low impact, stretches to help avoid future issues, and ideas to strengthen the area so stop the problem. It's driving me nuts, especially if said #(@$()$% injures themselves before we even have our first game!

[joeyp2003]

well first get a good ankle brace for him after i had rolled my ankle and tore ligaments in it my last game of my senior year in high school i spent time in physical therepy trying to restrengthen it. mostly id say get a good stretch and have him try stand on one foot. bc my trainer said after alot of ankle injuries your balance cant get messed up and itll strenghten it. also swimming and bike riding was recomded to me i hope this helps...some what

[sumSum]

I wear a brace on both ankles now whenever I practice or play any sport. I've injured my right ankle four times (in less than a year) and my left one three times (or maybe two...) so I'm really wary about re-injuring them (especially since its my junior season).

These are exercises I've been told to do:
Plantar flexion
Eversion
Inversion
Dorsiflexion
Toe Walking
Heel Walking

The last two are exactly as they sound but the others are to be done using a strength band (those stretchy things). The first means to move your foot forward and backward. The second to move it to the right and the third to move it to the left. I cant remember what dorsiflexion is.

Anyway, 3 sets of 12 two times a day should help.

[Cburylax]

Chronic ankle sprains are the result of a weak gluteus medius. One Leg Squats and lateral exercises like lateral hops, jumps, etc would be first on my list.

[franks2089]

Last year when i broke my leg in like 3 places and they had to put a plate in there, they gave me this band thing sorta like you use for regular excercises except it was flat instead of round. You just hook around your foot and grab with your hand and go through all the motions you ankle can go through.

[LacrosseFox16]

hmm we did this for xc for ankle problems and shin splints and you just stand with your toes on a curb and your heels off it and lower your heels down and lift them up so youre like on your tip toes and lower them back down.... about 3 reps of 15

[1/2man1/2amazin]

Chronic ankle sprains are the result of a weak gluteus medius. One Leg Squats and lateral exercises like lateral hops, jumps, etc would be first on my list.

That's the advice I'd take. And make sure the player gets a brace until you're sure they're 100%.