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The most widely recommended preventative measures for recurring sprains are wearing ankle-protective gear [44] (tape, or ankle brace) and implementing exercises designed to strengthen the ankle and improve one's balance (e.g., balance ball exercises). In a review article of ankle sprain prevention research, the authors reference a season-long ...
This 30-minute workout alternates between periods of brisk walking and recovery to elevate your heart rate. The Routine: Warm-Up: Walk at a moderate pace for 5 minutes.
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Closed chain exercises are often compound movements, that generally incur compressive forces, while open-chain exercises are often isolation movements that promote more shearing forces. [ 1 ] CKC exercises involve more than one muscle group and joint simultaneously rather than concentrating solely on one, as many OKC exercises do (single-joint ...
Lastly, tertiary prevention is solely focused on rehabilitation to reduce and correct an existing disability resulting from the traumatic event. Thus, for an athlete with an ankle injury, rehabilitation would consist of balance exercises to recover strength and mobility, as well as wearing an ankle brace while gradually returning to the sport.
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The opposite of OKC are closed kinetic chain exercises (CKC). Both are effective for strengthening and rehabilitation objectives. [1] Closed-chain exercises tend to offer more "functional" athletic benefits because of their ability to recruit more muscle groups and require additional skeletal stabilization. [2]
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