3 Foot & Ankle Stretches To Prevent Sports Injuries In High School Athletes

Limiting The Risk Of Injury

Sports are a main source of injuries for teens. From professional to recreational, injuries keep countless athletes out of the game. When a high school athlete gets injured, the physical issue can become a lifelong problem. Injury at a young age raises the likelihood of weight gain, joint inflammation, and other potential health problems. Consistent stretching minimizes the risk of high school injury and prioritizes muscle health. Stretching also keeps the body flexible and prepared for all sorts of activity.

Warming up for the game

Before any sport, high school athletes should jog slowly for a few minutes to warm up muscles. Start with gentle stretching rather than bouncing into a deep stretch. Daily movement should be gradually lengthened to become used to the stretch. For example, if starting with 10 seconds, slowly build up to 20 seconds. A diverse set of stretches help build the muscles in addition to limiting injury.

Single-leg balance

Working the legs, single-leg balances also help target the rest of the lower body. Start on 1 foot, twisting the standing knee to create balance for 20-30 seconds. Patients may experience muscle failure as shaking is a sign of activated muscles. Squeeze the standing leg to limit movement.

Ankle alphabet

To make exercise more engaging, try spelling the alphabet with the ankle. By working the ankle’s range of motion, athletes limit the risk of injury. To start, sit on the ground with legs bent straight out. Cross a leg over the other and try spelling the alphabet with the raised ankle.

Toe touches

To maximize the benefits of stretching, mix dynamic and static stretches for up to 20 seconds. Both standing toe touches and seated toe touches help keep with mobility. However, each stretch should start slowly until reaching the point of muscle tension. When sensation becomes painful, move away from the point of pain.

Stretching prevents sports injuries

Avoiding injury 100% of the time is unattainable. However, appropriate planning can help minimize risk. High school athletes must build in time before a game or a practice to properly warm up muscles. Most benefits come from consistent daily activities such as simple toe and ankle stretches. Many athletes can limit avoidable injuries by prioritizing flexibility and consistent movement while fully enjoying the game.