Ankle sprains are one of the most common injuries both athletes and non-athletes can get. They can cause mild to severe pain, and can disrupt your ability to move normally. You are much more likely to sprain your ankle if you have had a prior ankle injury or participate in sports/ankle-intensive activities. Fortunately, there are several ways to prevent ankle sprains and reduce your risk of injury or re-injury.
Understand the Causes of Ankle Sprains
Before you can prevent ankle sprains, it’s important to understand what causes them. Ankle sprains typically occur when the ligaments that stabilize the ankle are stretched or torn. This often happens during physical activities like running, jumping, or sudden changes in direction. Uneven surfaces, improper footwear, and weak muscles can also increase the risk of spraining an ankle.
How to Prevent Ankle Sprains
1. Strengthen Your Ankles with Exercises
One of the best ways to prevent ankle sprains is to strengthen the muscles around your ankle joint. Strong muscles provide better support and stability, which reduces your chances of injury. Strengthening the muscles around the ankle after an injury is one of the most critical steps to recovery, as stability is at its lowest.
2. Improve Your Balance and Coordination
Balance plays a key role in preventing ankle sprains. When your balance is off, you are more likely to twist or roll your ankle. Improving your coordination helps you respond to uneven surfaces and sudden movements.
3. Wear Proper Footwear
Wearing the right shoes is essential when trying to prevent ankle sprains. Shoes that provide good support and cushioning help protect your ankles from stress. Avoid shoes that are too loose, too tight, or have inadequate arch support. When participating in sports, choose footwear that is designed for the activity. For example, running shoes offer support for forward motion, while basketball shoes provide ankle support for lateral movements. If you’re hiking or walking on uneven terrain, invest in shoes with good grip and ankle support.
4. Warm Up Before Physical Activity
Proper warm-up exercises are crucial to prevent ankle sprains. Warming up prepares your muscles and joints for physical activity and increases your range of motion. This reduces the likelihood of sudden movements that could strain your ankle ligaments. Spend 5-10 minutes performing dynamic stretches and light aerobic exercises before you engage in sports or intense physical activity. Focus on warming up your legs, ankles, and feet to ensure they are flexible and ready for action.
5. Focus on Flexibility
Maintaining flexibility in your ankles can help prevent sprains. Tight muscles and tendons are more likely to cause injuries. Incorporate ankle stretches into your daily routine. Stretching your calf muscles, Achilles tendon, and the muscles surrounding your ankle can improve flexibility and range of motion. Try simple stretches, such as calf raises or ankle circles, to keep your ankles flexible and mobile. Stretching after exercise can also help prevent stiffness and reduce the risk of injury.
6. Consider Ankle Braces for Extra Support
If you’re prone to ankle sprains or have a history of ankle injuries, consider wearing an ankle brace. Ankle braces provide added support and stability, particularly during high-risk activities like sports or running on uneven surfaces. They help prevent excessive ankle movement and reduce the chances of a sprain.
7. Don’t Ignore Pain or Discomfort
If you experience any pain or discomfort in your ankle, it’s important to listen to your body. Pushing through pain can lead to more serious injuries. If you feel any tightness or discomfort during physical activity, stop and assess the situation. Stretch or rest your ankle if needed. If pain persists, consult with an orthopedic specialist to determine the cause and prevent further injury.
Having Ankle Pain? Call Dr. Grossfeld.
Preventing ankle sprains is possible with the right precautions and lifestyle changes. By following these tips and listening to your body, you can enjoy physical activities without worrying about ankle sprains. Prevention is always better than treatment, so take the necessary steps today to protect your ankles regardless of what you do.
If you or someone you love has suffered an ankle injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.
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