Do you find yourself rolling your ankle often? If you don't want to be on the sidelines recovering from a sprain all season, you'd best work on strengthening your ankles. Here are three ankle-strengthening exercises to work into your training routine in order to reduce your chances of a sprain or twisted ankle.

Calf Raises

This simple exercise strengthens the muscles that lead from the calf into the ankle, as well as those in the top of the foot. With your feet bare (socks are okay), stand with your feet shoulder-width apart while holding onto the back of a chair. Lift one foot, so that all of your weight is resting on a single leg. Then, rise up onto the toe of that leg, focusing on contracting the muscles in your calf. Hold the position for 5 seconds, and then lower your heel to the ground. Repeat this exercise 10 times with each foot. As you become stronger, start holding each raise for 10 seconds instead of 5.

Marble Pickups

This exercise develops the plantar flexors, which are the muscles responsible for bending your foot down towards the ground. Scatter about 20 marbles in front of a chair. Set a bowl slightly off to the side of the front of the chair, and then take a seat. Pick up the marbles, one at a time, using only the toes on one foot. Try to grasp the marbles between your toes and the ball of your foot. Place each marble in the bowl. Once all of the marbles are in the bowl, dump them out again, and then put them back into the bowl, using the toes of the other foot.

Dorsiflexion Stretches

Always do this exercise along with the marble exercise above, as it work the opposing muscles -- the dorsiflexors, which are responsible for bending your foot up towards your leg. Wrap a resistance band around something sturdy, like a big table, so that it makes a full loop. Sit on the floor with your leg stretched out in front of you, and your foot through the loop so that the band rests at the middle of the top of your foot, just below your toes. Pull your foot back against the band, flexing to bring the top of your foot closer to your shin. Hold this position for 10 seconds, and then release. Repeat the exercise 5 times with each foot.

Whether you're a soccer player, football player, runner, or baseball player, having strong ankles is important for injury prevention. Perform these exercises often, and you should notice fewer sprains and strains throughout the season. For more information, contact a professional, like those at Tedder Sports Medicine & Orthopaedic Center.