Research suggests that performing proprioception and balance training can possibly preventankle sprains.
Ankle sprains occur when your ankle rolls over abnormally when running, jumping, and landing from a jump.
Too much stress to those ankle ligaments and they may stretch and tear, leading to an ankle sprain.
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One component of your ankle sprain prevention program should be working on balance and proprioception.
What Is Proprioception Training?
Proprioception is your bodys ability to realize where it is in space.
Example time: look straight ahead and hold your arm out to the side, parallel to the ground.
Then bend your elbow 90 degrees and take a look at the position of your arm.
It is likely pretty much out to the side and bent at a right angle.
But how did your brain know where and how to position your arm without looking at it?
Research shows that working on proprioception training can help prevent ankle sprains and other lower extremity injuries.
What Does the Research Show?
What does this mean for you?
Unfortunately many gym and fitness programs tend to ignore the balance training component.
Many times your fitness program will center around aerobic and cardiovascular conditioning, strength training, and flexibility.
Proprioception is often ignored.
These exercises may include:
Your physical therapist can tailor the right ankle proprioception exercises to your specific needs.
2015;18(3):238-244. doi:10.1016/j.jsams.2014.04.005
