Ankle Sprain Injuries – One Leg Squats – Gluteus Medius Muscle Strengthening
This is a great exercise to rehab & strengthen your ankle injury after you have sprained it. It works the muscles of the lower quadrant to help provide more dynamic stability.
Keep both sides of the pelvis level and squat down on one leg pushing your butt back like in a chair. Keep the knee over the ankle and aligned with your hip and second toe and prevent it from moving past the toes as you squat.
You also want to reach both arms out in front of you to keep balanced and bend your hips so your chest comes forward. Your weight is on your entire foot as you come straight back up. Place the emphasis on pushing through the heel while squeezing your butt all the way back up. Repeat this for 10 repetitions doing 3 sets on each side.
Ankle sprains affect the optimal activation of what’s called proprioceptive strengthening, or rather the balancing muscles of the leg and hip. The gluteus medius is a muscle that is important in this function.
If you have any pain or problems doing this exercise consult a local physiotherapist before continuing.