Pre-wrap, athletic tape and nylon braces aren't the only tools to keep you out of the training room with an annoying ankle sprain. Using the Tim Grover-recommended P.P.T. Banda large rubber band that's a few inches wide and several feet longstrengthens and stretches all the muscles that protect your ankles.
"The Band can help reduce the chances of ankle sprains by strengthening and stretching the muscles of the lower leg," says Grover, strength coach to D-Wade and dozens of other NBA greats. "Your ankle can respond better to the sudden movements of the game, because it is much more stable and doesn't easily roll."
Grover also claims the band can reduce recovery time and chance of reinjury. "I use the band with almost all of my clients to keep their ankles strong during the off-season, which makes injuries less likely to occur when they go back to playing or practicing every day."
The P.P.T. Band, available for purchase at www.attackathletics.com, comes with an instructional training guide that provides a full routine of exercises.
Example Of A Grover-Prescribed Exercise:
Sit on floor
Wrap band around body from waist to ball of right foot
Lie down so back is flat on floor
Extend right leg toward ceiling and keep it straight
Bend left leg and place foot flat on floor
Pull on both sides of band to create resistance on right foot
Slowly point and flex right foot 30 times through full range of motion
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