What preparatory exercises are necessary to protect the ankle?
Preparatory exercises to protect the ankle include:
- Strengthening exercises for the muscles surrounding the ankle, such as the calf muscles (gastrocnemius and soleus) and the tibialis anterior
- Stretching exercises to increase flexibility in the ankle and surrounding muscles
- Balance exercises to improve proprioception (awareness of joint position) in the ankle
- Plyometric exercises to improve power and reaction time in the ankle
It is also important to always warm up before physical activity and to wear proper footwear to provide support for the ankle. Additionally, if you have a history of ankle injuries or chronic ankle instability, it is important to consult a physical therapist or sports medicine specialist for a personalized exercise program.