How to Prevent Ankle Sprains
You’re rushing out the door, not watching where you’re going, and jolt — you twist your ankle.
From stepping off a curb to walking through the yard, or just going about your day, we’ve all experienced that sudden ankle twist. It happens in an instant, leaving you with pain and frustration.
Whether it’s a minor tweak or a full-blown sprain, these moments can put a serious damper on your lifestyle. That said, there are simple steps you can take to prevent it from happening again!
In this blog, we’ll explore ways to prevent ankle sprains and teach you simple exercises to help build strength and stability.
Simple Steps to Prevent Ankle Sprains
Ankle sprains occur when the ligaments surrounding your ankle stretch or tear due to sudden twisting or rolling movements.
Depending on the severity, an ankle sprain can lead to swelling, pain, and even long-term instability. The effects of a sprain can range from limiting simple movements like walking to sidelining you from sports or activities for weeks.
To avoid the disruption that an ankle sprain can cause, it’s important to focus on prevention. Here are three practical tips for your day-to-day to help reduce your risk:
Wear Proper Footwear:
Footwear plays a crucial role in ankle health. Always wear shoes that provide adequate support and cushioning, especially during physical activities. Shoes with proper arch support and a snug fit around the heel will help prevent your ankle from rolling or twisting.
Be Mindful of Your Surroundings:
Whether walking on uneven terrain or engaging in a fast-paced sport, always be aware of your surroundings. Uneven surfaces, sudden changes in direction, or obstacles can all increase your risk of an ankle sprain. Take care to move cautiously, especially on rough or unfamiliar terrain.
Build Strength:
One of the best ways to prevent ankle sprains is to build strength and stability in the muscles around your ankle joint. Incorporating simple exercises into your routine can improve balance, strengthen the ligaments, and protect against future injuries.
Strength and Stability Exercises to Protect Your Ankles
As mentioned above, one of the best ways to prevent ankle sprains is to build your strength and mobility in areas that support your ankles.
Here are three exercises to incorporate into your routine:
Runner’s Stretch: This stretch helps lengthen your calf muscles and Achilles tendon, both of which play a key role in ankle stability. With your hands against a wall, step one foot back, keep the heel down, and bend your front knee, feeling a stretch in the back leg. Hold for three seconds, then switch sides. Complete 2-3 sets of 10 reps on both sides.
Calf Raises: Strengthening your calf muscles will provide more stability for your ankles. Stand with your feet hip-width apart, rise onto your toes, hold for three seconds, then slowly lower down. Repeat for 10 reps and aim for 2-3 sets. (You can do this on a step or on a flat surface.)
Clock Taps: Clock taps are a fantastic exercise for improving ankle stability. Stand on one leg and imagine you’re at the center of a clock. Tap your other foot out in different directions, mimicking the positions of the clock hands. This dynamic balance exercise strengthens the muscles that keep your ankle from rolling. Complete 2-3 sets of 10 reps per leg.
Protect Your Ankles for the Long Term
Preventing an ankle sprain isn’t just about avoiding pain at the moment — it’s about keeping yourself active and mobile long into the future.
By following these tips and incorporating strength and stability exercises into your routine, you can help safeguard your ankles and reduce the risk of injury.
Struggling to bounce back from an ankle sprain or want help to prevent future occurrences?
Let our Physical Therapists help! We can provide personalized strategies and exercises to improve your strength and stability, helping you stay safe and active.
Treatment is covered by insurance, no referral is needed, and with multiple locations across Western New York and virtual care, you can find a place and time that work for you.
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