Ankle

Staying healthy and “off profile” is key for optimal military performance. Injury prevention should be as much a part of your workout routine as the workout itself. Take time for some simple preventive exercises now, and you can save yourself a lot of trouble and pain down the road. Read our tactics for preventing common sports and military injuries.
 
Stretching and strengthening the muscles of the foot and ankle can help you prevent (and recover) from ankle sprains. The Foot and Ankle Conditioning Program from the American Academy of Orthopaedic Surgeons focuses on recovering from injury, but it includes well-illustrated exercises that are good for preventive conditioning, too. Here are some other exercises useful for strengthening the foot and ankle structure:

• From a seated position, “write” the alphabet in the air with each foot (one foot at a time), in both upper- and lower-case letters.
• Stand on one leg on a pillow for 10 seconds and then switch legs. Be sure to have something nearby to grab for balance if necessary.
• From a seated position, use a resistance band looped to a secure surface and wrap the other end around your forefoot; then move your foot/ankle forward, backward, and side-to-side, flexing at the ankle.

An ankle sprain involves damage to ligaments—bands of tissue that help hold joints together—in the foot and ankle, usually from the force of landing wrong on your foot. In military populations, ankle sprains are very common, significantly affecting operational readiness. In fact, ankle sprains are more common in the military than in civilian populations and more likely among women than men. By strengthening the muscles in your legs and feet, you can give more support to your ankle in the event of a misstep or an encounter with uneven terrain. The transition from military boots, which offer more ankle support, to traditional athletic shoes may also leave you and your ankles feeling vulnerable to twists and sprains. Start including ankle-strengthening exercises into your daily workout routine to help keep your ankles strong and free from injury.