Kneesovertoesguy Ankle Sprain Protocol

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Ben

Sources:

Once you sprain an ankle once, you are almost 4 times more likely to sprain it again:
Herzog MM, Kerr ZY, Marshall SW, Wikstrom EA. Epidemiology of Ankle Sprains and Chronic Ankle Instability. J Athl Train. 2019 Jun;54(6):603-610. doi: 10.4085/1062-6050-447-17. Epub 2019 May 28. PMID: 31135209; PMCID: PMC6602402.

Achilles tendinopathy (chronic tendon pain) related to greater loss of the soleus force than gastroc.
O'Neill S, Barry S, Watson P. Plantarflexor strength and endurance deficits associated with mid-portion Achilles tendinopathy: The role of soleus. Phys Ther Sport. 2019 May;37:69-76. doi: 10.1016/j.ptsp.2019.03.002. Epub 2019 Mar 9. PMID:

Knee disorders are more likely, the less your ankle can flex:
Rabin A, Portnoy S, Kozol Z. The Association of Ankle Dorsiflexion Range of Motion With Hip and Knee Kinematics During the Lateral Step-down Test. J Orthop Sports Phys Ther. 2016;46(11):1002‐1009. doi:10.2519/jospt.2016.6621

Significantly higher frequency of hamstring injuries in elite track athletes with previous ankle injury: Malliaropoulos N, Bikos G, Meke M, et al. Higher frequency of hamstring injuries in elite track and field athletes who had a previous injury to the ankle - a 17 years observational cohort study. J Foot Ankle Res. 2018;11:7. Published 2018 Feb 26. doi:10.1186/s13047-018-0247-4

The rise in popularity of the Air cushion in the heel of shoes was shown in an Australian study to make you 4 TIMES MORE LIKELY TO SPRAIN YOUR ANKLE: https://abcnews.go.com/Health/PainMan...