Ankle sprains occur when the ligaments that hold your ankle joint together are stretched beyond their normal range of motion. Although ankle sprains happen during physical activities like sports, they can also occur during something as simple as walking on an uneven surface. If you suffer an ankle sprain, visiting Sports Medicine Associates of San Antonio can help you get the right treatment for your condition and learn how to prevent an ankle sprain.
Here are ways to prevent ankle sprains.
Exercise your ankles
Like any other body part, your ankles need exercise to stay strong and flexible. Ankle exercises can help improve your range of motion and reduce the risk of injury. You can do exercises, such as ankle circles, heel raises, and toe raises to strengthen your ankles. These exercises work the muscles and ligaments around your ankle joint, making them more resilient to injuries. You can do these exercises at home or during your warm-up routine before physical activity.
Pick the right shoes
When it comes to preventing ankle sprains, wearing the appropriate footwear is essential. Ensure your shoes fit properly and support your feet and ankles well. Look for shoes with a sturdy sole and a secure fit around your ankle. If you are into sports or other physical activities, consider investing in sport-specific shoes that offer extra support and stability.
Warm-up
Remember to warm up first, even if you are in a hurry to start your run or play your favorite game. Warming up helps to prepare your muscles, ligaments, and joints for the upcoming physical activity, reducing the risk of injury. Some good warm-up exercises for ankles include ankle circles, heel raises, and toe raises. You can also stretch your calves and hamstrings to improve lower body flexibility.
Brace it
If you have a history of ankle sprains or are engaging in an activity that puts extra stress on your ankles, consider wearing an ankle brace. Ankle braces provide support and help stabilize the joint, reducing the risk of injury. There are several types of ankle braces available, including lace-up braces, compression sleeves, and rigid braces. Consult your doctor or a sports medicine professional to determine which brace is best for you.
Use the right technique
Using the right technique during physical activity can help prevent ankle sprains. For example, when jumping, land on the balls of your feet with your knees slightly bent. When changing direction, pivot on the balls of your feet instead of twisting your ankle. Ask your coach or trainer, for guidance if you need clarification on the proper technique for a particular activity.
Listen to your body
Nobody likes to slow down, especially if it means giving up on something they enjoy doing. But pushing yourself through a workout when you are exhausted or trying to “push through the pain” can lead to injuries. If you feel pain or discomfort in your ankle, stop the activity and rest. Also, pay attention to your body’s limits, and don’t push yourself too hard too quickly.
Call Sports Medicine Associates of San Antonio to book your appointment for treatment of ankle sprains.
