I'm not sure if its bad luck or week ankles or both...but i've inverted both my right and left ankle and "tweaked" both of them again at later dates (less severely than the initial inversion, but still noticeable.) I hurt them each time playing soccer. What is a good way to strengthen my ankles? I'm going to be playing club soccer this year and im hoping to avoid another injury.
Your ankles are only 7 days old?
I had the same problem man. I’ve played soccer since I was 3 and have huge calcium deposites from rolling my ankles soo much. I finally ended up breaking my right ankle 3 years ago. For my rehab I had to use exercise tubing and tie it to a post, then just loop it over your toes and twist your foot to the outside, inside and pull it straight up to your knee. Start off with the absolute weakest band you can get cuz if you’re like me my ankles were rediculously weak.
Do it regularly and they’ll get a million times stronger. Another problem might be your shoes. I used to wear Adidas Kaiser Liga’s and the toe curves to the instep quite a bit. Because of this you become very prone to rolling your ankles. I switched to Lotto’s and didn’t roll my ankles once.
Hope that helps,
Chris
You might need orthotics. Strenghten those weak bastards. Jump roping, various ankle exercises, the old iron boot works really well. I"ve had the Strength Shoes for yrs. & those have made a big difference.
If your play any sport, just make it a always must to wear ankle braces.
You need to do some proprioceptive work. Most unilateral leg work will help strengthen up your ankles and help restore their proprioception. First, start by standing on 1 leg at a time. Once you can stand on each leg for a minute without having to catch yourself, try the one leg stands with your eyes closed. Then progress on to 1 led deadlifts, Bulgarian Split Squats, Pistol squats, etc.
When you roll or sprain your ankle, the ligaments and tendons are damaged. As the joint swells, the stabilizer muscles in your ankle ‘deactivate’, so you lose your internal support. You’ve got to stimulate those stabilizers again and get them used to firing.
Wearing a brace or wrap is fine after an injury, but don’t rely on them permenently because they will further inhibit the activation of your natural stabilizers.
You should probably do some ankle mobility work too. Ankle circles and writing the alphabet with each foot would be a good place to start. You can also place a 2x4 about 8 inches away from a wall. Place the balls of your feet on the 2x4, and while stabilizing yourself with the wall, try to shoot your knees out past your toes.
It’ll be tough at first, and you’ll probably feel some tugging/pressure in your ankle. But the more you do them, the more your ankle mobility will improve.