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Ankle Protocol To Help Prevent Ankle Injuries

Like anything else, preparation is the key to success. Preparing for battle on the soccer field is no different. You have to be ready to handle your opponents as well as the environmental conditions that exist. Courtesy of our very own Chris Phillips, ATC, CSCS, 90strong contributor and owner of Compete Sports Performance & Rehab in Lake Forest, he has created a specific ankle protocol that should be performed before and after soccer training. You must diligent with this program in order for these exercises to have a positive effect. The following exercises include a stretch and a few simple exercises. All you need is your bodyweight, a wall to lean on, a foam pad, and a small step:

1. Hamstring and calf stretches: Perform 1 x 30 seconds each.
2. Heel Raises: 2 x 15 reps
3. Toe Raises: 2 x 15 reps (the further you are from the wall, the more difficult the exercise becomes)
4. Standing Side Kicks on uneven surface: 2 x 15 fast reps (If you don't have access to a foam pad, use a pillow or you can get one by clicking on the perform better link on this page)
5. Standing Kicks on uneven surface: 2 x 15 fast reps
6. single leg partial squats: 2 x 15 reps
 

These are simple and quick exercises and shouldn't take long. The key here is to be consistent. See the video below to see this program in action!

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