13
Jul
10

Ankle stability

Ankle sprain is a pain in the ass. I used to think my ankle was pretty tough. Then 1 fine day, while playing football barefeet, I stepped on someone’s boots while tackling him, and sprained my left ankle. #$@^#&*(&^!!!

The left ankle has never been the same. It felt loose, as if a nut or screw is loose. And there’s a snap on the lateral (outside) ligaments when I turn it inverse (inwards). I hate it!

Nick Nilsson: Rock Solid Ankle Stability
http://www.bodybuilding.com/fun/betteru49.htm
Stronger, more stable ankle —> no more sprain!
1) 1 leg balancing (with weights).
2) 1 leg balancing on unstable surface (foam, mattress, sand, towel).
3) 1 leg balancing and catching—catch a ball, or bounce a ball off a wall and catching.
4) 1 leg calf raise with swinging dumbbell—swing dumbbell at random directions

http://www.youtube.com/watch?v=ORYJ5qgOUis

http://www.youtube.com/watch?v=OEyts1TkaXA

http://www.youtube.com/watch?v=KVvjvIPbhmo

http://www.youtube.com/watch?v=L3Z2nhKpmBQ

http://www.youtube.com/watch?v=uChZnqGnY1s
Drive the coin into the ground to prevent lateral force on the ankle.

http://www.youtube.com/watch?v=2JoTX1S2U_Y

http://www.youtube.com/watch?v=2Opx59IaDQM
Using rubber bands to strengthen the ankle.

http://www.youtube.com/watch?v=xtdwgy6EsYA
Sprained ankle compression rehab.
http://www.flexbandonline.com/shop/books/dont-ice-that-ankle-sprain.html


Proprioception series by Sport-forma.com

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