Three Isometric Strength Exercises to Reduce Your Risk of a Lateral Ankle Sprain.
Lateral ankle sprains are among the most common injuries in sport, accounting for up to 70% of all ankle injuries and sidelining athletes across every level of competition. Whether it's basketball, soccer, football, or track and field, the sudden inversion of the foot can stretch or tear the lateral ligaments, especially the anterior talofibular ligament. Yet, while taping and bracing are often prescribed, too little attention is placed on the foundational element that prevents these injuries and accelerates recovery: isometric strength endurance.
At the center of lateral ankle control lie three critical muscles—the peroneus longus, peroneus brevis, and peroneus tertius. Collectively known as the peroneals, they serve as the body’s primary line of defense against unwanted ankle inversion. The peroneus longus stabilizes the arch and counters plantarflexion and inversion. The brevis anchors the lateral side of the foot, reacting quickly to destabilizing forces. And the lesser-known but equally important peroneus tertius helps lift and evert the foot during gait, playing a vital role in dynamic foot control.
The problem? These muscles often fatigue early—and fatigue is the silent killer of neuromuscular control. When the peroneals lose their ability to generate force under sustained demand, the ankle is left vulnerable to mechanical failure. This is where isometric strength endurance training becomes non-negotiable. Training the peroneals to tolerate prolonged contractions allows them to maintain joint position and absorb force when it matters most—during landings, cuts, and decelerations.
Isometric training also promotes tendon stiffness and proprioceptive control, both of which are compromised following a sprain. Rebuilding the ankle doesn’t just mean regaining motion—it means restoring force tolerance and neuromuscular durability. Lateral ankle sprains may seem inevitable in sport, but with focused isometric conditioning of the peroneals, they become far more preventable—and recoverable.
At Isophit, we help the world’s strongest, fastest, and most dominant athletes to win more, hurt less, and age stronger!
Join Team Isophit at www.isophit.com
