Coaching
Foot & Ankle Injury Prevention
The foot and ankle are a complex combination of joints and are essential in maintaining balance and stability during sports.
But the foot and ankle also help athletes run faster and jump higher. When injured–especially without proper rehabilitation–these injuries can become chronic and last for years. Some wear braces or get taped to prevent ankle and foot injuries, but there is another way. We can prevent foot and ankle injury.
Athletes participating in soccer, basketball, football, cross country running, and gymnastics are some of the most likely athletes to experience ankle sprains and foot injuries. But it happens in other sports and activities as wel.
We know it is possible to prevent ankle injuries.
Does it Work?
Jamal, a high school football running back with college scholarship potential, was desperate to make the most of his senior season after missing half of his junior year due to a mild MCL sprain. Though his knee had healed, his athletic trainer noticed subtle compensation patterns that were placing excessive stress on his ankles and feet.
“I could feel something was off,” Jamal explained. “My cuts weren’t as sharp, and I’d feel this nagging pain in my arch after practices. I was terrified of getting injured again and losing my scholarship opportunities.”
Rather than waiting for disaster, Jamal enrolled in our foot and ankle injury prevention program.
The program addressed lingering issues through targeted interventions: custom foot strengthening routines, balance training on unstable surfaces, and sport-specific movement patterns that retrained his brain-to-foot connection. Jamal’s coaches incorporated these elements into his regular training sessions.
The transformation was remarkable. By mid-season, Jamal’s cutting ability had improved dramatically, his acceleration was explosive, and most importantly, he played with newfound confidence.
“The program didn’t just prevent an injury—it made me a better athlete,” Jamal says. “My footwork is more precise, I can change direction faster, and I don’t worry about my body breaking down anymore.”
Jamal finished his senior season injury-free and was thrilled with the results.
Eight Principles
Research has demonstrated that by following eight principles of training, you can significantly reduce your risk of foot and ankle injuries, regardless of the sport. In addition, adhering to these tenets, your performance and enjoyment will also increase.
Strength
Both general strength and specific types of strength exercises reduces injury risk. This is the cornerstone of our Foot & Ankle Injury Prevention Program.
Plyometrics
Most sports involve explosive movements. By learning how to do this in a progressive manner, injury is reduced and performance is improved.
Consistency
As it is with many things in life, the more consistently you train (both general training and hamstring prevention workouts), the better the result.
Research
We rely on science and research in all we do. No gimmicks, no fads. Countless research articles have been published that support our Foot & Ankle injury prevention program.
Purpose
Every part of your training should have a reason; there must be a purpose to every exercise–some strength, some explosive, some corrective.
Progressive
When training to improve results, the body must be steadily overloaded in a progressive manner. This improves results, but it also trains the body to tolerate higher and higher workloads.
Fitness
In general terms, the more in shape an athlete is in, the better he or she can tolerate the stresses sports participation and training cause. Participating in a structured, progressive training program helps with this.
Recovery
Recovery must be built into any foot and ankle injury prevention program. While there are exercises and activities that can be done daily, most programs require specific rest days and recovery techniques.
Details
What’s included?
When you sign up, you will receive immediate access to the training schedule.
Each week’s training schedule includes:
- Two new injury prevention workouts; each workout will include specific exercises (with video demonstration), sets, reps, and weights for each
- Recommended workout sessions to supplement the injury prevention workouts
- Tips regarding technique and other steps you can take to reduce injury risk
What’s the cost?
$2 per session.
The price for our Foot & Ankle Injury Prevention Program is $35. This includes two sessions per week for eight weeks; 16 total sessions with video instruction. This works out to about $2 per session.
Compare this with a physical therapist or personal trainer who will collect at least $50 per session.
We also understand that life happens and that $35 is a lot for many. That shouldn’t be a barrier. Therefore, we have a financial assistance program to help those that need it.
Injury Prevention should be available for all; this is how we make that possible.
Who should use this program?
Our Foot and Ankle Injury Prevention program is designed for both begninners and experienced athletes of all ages from many sports. Those most likely to injure their feet or ankles include:
- Basketball
- Volleyball
- Soccer
- Dance
- Gymnastics
- Lacrosse
- Trail Runners
When should you use this program?
While you can use it successfully anytime, inserting this program during your off-season makes the most sense.
How it Works?
Our foot and ankle injury prevention program builds on our eight principles of training to help you reduce your risk of ankle sprains and foot injuries as much as possible. Foot and ankle injury prevention is about more than simply performing balance exercises; it is means you need to be more explosive while being stronger in specific ways. It is also about building resilience and developing greater fitness.
Our program helps to improve your strength, power, and tolerance to sporting stress in a gradual, progressive manner. Doing this consistently, and in a research-based manner will help you compete with less risk of injury and greater enjoyment.
The foot and ankle injury prevention program is 8 weeks long and is based on general strength, foot- and ankle-focused strength, and plyometric exercises shown to reduce foot and ankle injury risk.
You will receive access to high definition videos with detailed explanations. We supplement that with training strategies, recovery tips, and activities to do on off days. A new weekly plan will be emailed to you each week.
Why Injury Prevention Project?
Convenient . . . Non-Profit
Low Cost
There are many other options for injury prevention programs. Many of them, however, are focused on business profits. We are not. Injury Prevention Project is a 501(c)(3) nonprofit organization. Our focus is on making leading injury prevention programs available to as many people as possible. One way we do that is by keeping costs down.
Convenience
The other way we improve accessibility is by making our program one that can be done at times and places convenient for you. We provide the program components and a general outline of when they should be done. You choose the specific times.
Our Promise
It is impossible for us, or anyone else, to guarantee you will not become injured. But, if performed regularly, our foot and ankle injury prevention program of strength, plyometric, and training exercises will dramatically reduce your risk of injury by up to 70%!
Strength training, especially of specific types of strength exercises, reduces the risk of foot strains and ankle sprains. But these exercises cannot be done randomly. They must be part of a structured program. And the program must be done consistently.
Sign up for our Foot & Ankle Injury Prevention program. Give it a consistent, focused effort. We know that if you do that, your risk of injury will go down, your performance will improve, and you will be pleased with your progress and results.
Success Story
My name is Lauren. I play on the women’s soccer team at a Division I University. I became familiar with this program after I tore my ACL during the fall of my freshman year. Although my program was sometimes full of difficult exercises and a struggle, I was always excited to go and really enjoyed the process because it was challenging and fast paced. And I never tore my ACL again!
~Lauren | Division I soccer player
Sound Good?
Do you want to prevent foot and ankle injuries? Does our approach fit your goals? If so, register now to improve your sporting and exercise enjoyment while reducing your risk of hamstring strain and injury.