Most common sports injuries in the lower extremities

Hi, my name is Dr. Austa Roso, a physical therapist here at Ishitani Health Center in Fort Lee, New Jersey. Today, we'll be talking about the most common sports injuries in the lower extremities, specifically ankle sprains. Many people roll their ankles by twisting, missing a step, or having someone bump into them. This can lead to losing balance and not focusing on where they’re placing their feet, resulting in an ankle roll that flexes inward, causing pain and stiffness on the outside of the ankle.

The exercise I will show you is simple but effective, and there are ways to progress it. I recommend trying the simple version first before moving on to the more advanced method.

The basic exercise is called the tandem stance. To perform it, place your heel to toe as if you’re standing on a tightrope to maintain balance. Your back toes should touch the front heel. Just stand here and balance. Do this for both legs three times for 30 seconds each. If you need support, you can hold onto a stable surface like a wall, table, or chair without wheels for balance. Once you feel comfortable, you can try balancing with your eyes closed as a progression. Make sure to switch legs in between.

Once that becomes easy for you, the next step is to stand and balance on one leg. For the ankle you rolled, you should be able to tolerate weight-bearing on that leg with minimal to no pain and no fractures. You should also be able to walk on the foot and ankle.

Aim for three sets of 30-second repetitions of standing and balancing on one leg. To progress this, try balancing with your eyes closed to challenge your equilibrium further. Another progression could involve using a soft cushion, like a pad or a pillow that doesn’t slide around. Stand in the center of it and hold your balance for 30 seconds, three times. Most importantly, be sure to do this on both legs to keep it even, as you can injure or sprain your ankles on either side.

That’s all for today! My name is Dr. Austa Roso from Ishitani Health Center. If you have any questions, please email us or call us. Thank you for watching this helpful tip!