Foot and ankle injuries are common in sports, but sports enthusiasts can take some precautions to reduce their risk. Treatment for ankle sprains varies depending on the severity of the injury.
Ankle sprains are one of the most common injuries, particularly among athletes and physically active individuals. In fact, about 40% of all ankle injuries occur during sports. Despite how often ankle injuries happen, there are effective ways to prevent these painful injuries.
At Hammond Foot and Ankle, board-certified podiatrist Dr. Jeffrey Hammond, DPM, AACFAS, leads a team of foot and ankle specialists that are dedicated to exceptional care. Our team is committed to helping patients avoid ankle sprains through preventive care. Here are some of our top tips and strategies to keep your ankles safe so that you can stay in the game.
About ankle sprains
The ligaments of the ankle are somewhat flexible, but damage occurs when they’re stretched beyond their limits. Ankle sprains happen when ligaments stretch and tear. These injuries are graded based on their severity, from mild ligament stretching without joint instability (grade 1) to complete ligament tears and significant instability (grade 3).
Our team has extensive experience treating and helping patients recover from all grades of ankle sprains. In sports, ankle sprains often happen during activities that involve rapid changes in direction, like running, jumping, or even walking on uneven surfaces.
Effective strategies to prevent ankle sprains
You’re at a higher risk of an ankle sprain if you participate in sports like soccer, football, and basketball. The following are some ways to protect your ankles.
Wear appropriate footwear
Proper footwear is crucial for preventing ankle sprains. It’s crucial to choose the right shoes that provide adequate support and fit well. For sports, shoes specifically designed for the activity can enhance stability and performance. Replace athletic shoes regularly to ensure maximum support and cushioning.
Strengthen your ankles
Strong ankles are less prone to injury. Incorporate exercises that strengthen the muscles around your ankles and improve balance. Some effective exercises include:
Ankle circles
To perform this exercise, move your foot clockwise and then counterclockwise. This simple, yet effective exercise helps increase mobility and flexibility.
Heel and toe walks
Heel and toe walks strengthen both the front and back parts of your ankle. To perform this exercise, walk on your heels for 30 seconds, then switch to your toes.
Balance training
Balance training is another effective way to keep your ankles strong and stable. Use a balance board or stand on one leg to improve your proprioception, which is your body’s ability to sense movement and position.
Improve flexibility
Tight muscles can contribute to the risk of sprains by limiting joint mobility and altering normal biomechanical movements. Regular stretching, especially of the Achilles tendon, calves, and hamstrings, can maintain or increase the range of motion and decrease the risk of injuries.
Use corrective and protective gear
If you have a history of ankle injuries or weak ankles, supportive braces or tape can provide additional stability. Discuss with our team the best options for your specific needs, as relying too much on supports may weaken the muscles if not used appropriately.
Warm up properly
Warming up properly before engaging in physical activity is not only beneficial, but also helps to protect against injury. A good warm-up increases blood flow to the muscles and prepares the joints for activity, which can reduce the risk of sprains. Include dynamic stretches and start your activity slowly before ramping up the intensity.
Responding to an ankle sprain
If you do experience an ankle sprain, try starting with the RICE method: rest, ice, compression, and elevation. Early treatment can help reduce swelling and pain, and improve the healing process. Contact our team if you suspect a severe sprain or if symptoms persist despite home care.
Preventing ankle sprains involves a combination of proper preparation, protective measures, and awareness of your environment.
Whether you’re an athlete or someone enjoying daily walks, these tips can keep your ankles safe. For more personalized advice or if you’re recovering from an ankle injury, don’t hesitate to contact us at Hammond Foot and Ankle in Provo, Utah. Together, we can keep you active and injury-free.
