The Best Ways to Prevent an Ankle Sprain

The most common sports-related injury is an ankle sprain. But there are things you can do to prevent this type of injury, or at least lessen the chances of incurring a sprained ankle in the future:

Strengthen Your Ankle Joint
If the muscles surrounding your ankle are weak, you’re more prone to spraining your ankle. This is especially true if the muscles on the outside of your ankle aren’t strong. To strengthen your ankle muscles, try wrapping a towel around your foot for resistance, and then bend your foot up and down, then side to side.

Improve Your Balance
The simplest way to do this is by standing on one leg and holding it for 30 seconds per side. Or you may want to consider taking a tai chi or yoga class, which are both known to increase ankle flexibility. Finally, try walking heel to toe, taking 20 steps forward in a straight line, and then walking backward for another 20 steps.

Prepare, Prepare, Prepare
Before you undergo any sport-related activities, especially if it’s been quite some time since you’ve been active, it’s important to prepare your body accordingly. This means gradually building up your activity level and participating in sports that are within your limits. By knowing your parameters, you can save your ankle joints from injury.

Get Flexible
Start by breaking up the tissue in your calves area, as tight calves can restrict your ankle joint. Using a lacrosse ball, sit on the floor and cross one leg over the other, then put your calf on the ball and roll it up and down over your calf muscles. Similarly, you can also stand with one foot on the ground and the other on top of the lacrosse ball. While applying pressure, move the ball around with your foot. There are many other ways to develop a stretching and mobility routine. Talk to your doctor to determine which one is best for you.

For more information about Ankle Sprains, or to schedule an appointment, please complete our online form or call 310.651.2366.

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Posted in: Ankle Pain and Treatment, Uncategorized

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