Ankle sprains are one of the most common sports injuries, from football to basketball to running. While many athletes recover quickly, up to 30-40% develop chronic ankle instability, leading to repeated sprains and time away from sport.

The good news? Evidence shows that balance and strength training are the most effective ways to prevent ankle sprains.

Why Ankle Sprains Happen

Sudden twists, landings, or changes in direction
Weak or fatigued stabilising muscles
Poor balance or coordination
Previous ankle sprains (the biggest risk factor for future sprains)

When the ankle ligaments are injured, the muscles and nerves around the joint must work harder to keep it stable. That’s where physiotherapy and training come in.

The Role of Balance Training

Balance training, or neuromuscular training, retrains the ankle and brain to work together.

Examples:

Single-leg stance: balancing on one foot, eyes open → eyes closed
Wobble board or BOSU drills: adding instability challenges
Dynamic balance: hopping, landing, and reaching tasks

👉 Evidence: Multiple studies show balance training reduces recurrent ankle sprains by up to 50% in athletes.

The Role of Strength Training

Strong muscles support ligaments and improve joint stability. Focus on:

Calf raises (gastrocnemius + soleus)
Peroneal strengthening (banded eversion, side steps)
Tibialis anterior activation (banded dorsiflexion)
Glute and hip strength (squats, lunges), because hip control reduces ankle load

Plyometrics and Sport-Specific Drills

Once strength and balance improve, progress to:

Hopping and bounding drills
Lateral jumps and cutting drills
Deceleration training (learning to land softly and controlled)

These mimic the demands of sport and prepare the ankle for real-life situations.

How Physiotherapy Helps

A physiotherapist can:

Assess balance, strength, and movement patterns
Provide a structured program tailored to your sport
Use taping or bracing short-term for extra stability
Guide return-to-play safely after an injury

Ankle sprains don’t have to keep you out of the game, and they don’t have to keep coming back. With balance, strength, and sport-specific training, you can protect your ankles, boost performance, and stay in the game longer.

✨ Want to bulletproof your ankles? Book a session with our sports physiotherapists at Renard Clinic for a tailored prevention and performance program.