Foot and 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 well.

We know it is possible to prevent ankle injuries.

Click here to start now.


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.

When you sign up, you will receive  an email within 24 hours that grants you access to the first week’s training schedule. Over the next seven weeks (eight total weeks), you will receive an email granting access to the next week’s training plan. Each week’s training schedule will include:

  • Two new injury prevention workouts; each workout will include specific exercises (with video demonstration of each) with 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

Additional information

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:

Trail Runners

When should I use this program?

While it can be used successfully at any time, inserting this program during your off-season schedule makes the most sense

How does it work?

Sign up for the program
In 24-hours, you will receive an email with a link to the first Weekly Email
Perform the exercises in the order provided for the number of days per week indicated
Each week, you will receive a new email with a link to a new program

The Weekly Email

The weekly email you receive includes a link to the program. The program indicates research-based exercises are to be performed in a specific order and a prescribed number of times. Each exercise has both a written description and a video demonstration to help teach you proper technique


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