The foot and ankle are strong and flexible but not impervious to injuries. Anybody can have foot or ankle injuries, from athletes to people living a healthy lifestyle. Common Albany foot and ankle injuries include sprains, strains and fractures. When the ankle twists inwards or outwards when walking or running, it can cause a tear in the ligaments resulting in a sprain. An ankle sprain can be mild and heal on its own. In other cases, it can be severe. This can impact your ability to manage activities of daily living and may necessitate medical attention. The good news is that you can take some measures to avoid ankle sprains. Below are tips to avoid ankle sprains.
One of the simple methods to prevent ankle sprains is balance and strength training. One of the ways to improve balancing is by standing on one foot when performing light upper-body exercises. This will activate the surrounding muscles in the ankle and help control your movement. Strengthening your core is also essential for your balance. The strength of your abdominal area and hips is just as vital when it comes down to minimizing the possibility of an ankle injury. This is why this exercise is regarded as an ankle sprain prevention method.
2. Prepare for activities
Warming up your ankles properly before any exhausting activity can help lower injury risks. You can perform exercises such as:
- Achilles tendon stretching
- Ankle eversion
- Ankle inversion
- Ankle Alphabet
- Ankle Plantar Flexion and DorsiFlexion
3. Proper footwear
Wearing the proper footwear that helps support and protect your ankle can keep sprains away. Depending on your activities, there is nothing good as an ideal footwear for your ankle. When selecting footwear, consider the following:
- How comfortable and supportive are they
- During the day, when your feet are large, do the shoes fit you perfectly?
Remember that shoes are subject to wear and tear, so replace them when you notice these signs. Besides the shoes, you can also include extra gear. Custom orthotics, for instance, are great if you have ankle or foot issues. You can also consider braces. A well-designed ankle sprain prevention brace can help reduce the risk of a sprain or injury.
4. Mind your path
Selecting a path with an even terrain is important for your feet’s health. This also adds up to your efforts to prevent ankle sprains. Walking in uneven terrain puts you at risk of stepping or landing your foot on rocks or cracks, and this can make your ankles hurt. Running on a rough surface or jogging uphill often can slowly injure your ankle and foot. Always pick a terrain that won’t put a lot of stress on your ankles.
5. Listen to your body
The body provides many tells, and you may experience discomfort before the injury occurs. Once your foot or ankle doesn’t feel natural, this can be a clear warning sign that everything is not okay. Listening to your body and adjusting accordingly, such as reconsidering your posture in footwear, can help lower injury risks, including overuse.
The ankle plays a massive role in supporting your body. It adapts to varying ground levels and the terrain providing the legs with balance. An ankle sprain can cause great pain and limit how you manage and enjoy your life. Treatments for ankle sprains take time and effort, so it is wise to try to prevent sprains and injuries. Contact Orthopaedic Associates today to learn more about ankle sprains, prevention methods, and available treatments.