Every year, at the beginning of the season, dozens of athletes - even well-trained - stop at the first training sessions for a problem that is now widespread: ankle sprains.
It is one of the most common injuries in football and sports with rapid changes of direction. But the thing that makes more anger is that you can prevent it with the right work in the pre-season.
Today we show you 3 simple but powerful exercises to improve balance, proprioception and stability - and drastically reduce the risk of ankle trauma.
Why do you sprain your ankle?
In more than 70% of cases, distortions occur without contact.
A poorly controlled change of direction, an unstable footing, or an uneven bottom is enough to cause an excessive inversion or twisting.
The problem is not only strength, but the quality of neuromuscular control.
The good news is you can train her.
Exercise 1: dynamic balance on one leg (with eye closure)
Objective: to activate the ankle receptors and improve postural control
Standing on one leg, keep your balance for 30''
Close your eyes and hold the position for another 20-30'
Increase the difficulty by moving the other leg or throwing a ball against the wall
💡 Advanced version: do it on an unstable bearing or BOSU
Exercise 2: Rear lunging with rotation
Objective: hip mobility + ankle stability + torsion control
Do a back dip and rotate the torso towards the leg that remains forward
Keep your foot stable
3 sets of 10 repetitions per side
This movement simulates the braking phase or recovery direction, common in kick.
Exercise 3: controlled landing single-podalic jump
Objective: active prevention via neuromuscular shock
Jump forward with one leg
Lands in balance without touching with the other
Hold for 2-3 seconds
Repeat in multiple directions (forward, lateral, oblique)
Bonus: run it with SOXPro grip socks to improve the internal stability of the shoe during support.
The role of equipment in prevention
Prevention is not just about exercise.
If the foot slips into the shoe, no proprioceptive work can compensate for that micro-instability.
For this GEARXPro has developed technical products designed to give:
- Maximum grip (SOXPro line)
- Biomechanical stability (Football Insole)
- Recovery support (Line Recovery)
Training well is crucial. But training well with the right tools is what keeps you on the field.
