It’s critical to avoid ankle injuries if you’re an athlete or enjoy being physically active, and sprains are the most common type of ankle injury you’ll face. Fortunately, you can reduce your risk of an ankle sprain by doing balance training, stretching your ankle and surrounding muscles, doing ankle strengthening exercises, and making lifestyle changes. It’s also important to get proper treatment and recover fully if you have a sprain, and you may choose to take measures like taping or bracing your ankle to further reduce your chance of sprains.
[Edit]Steps
[Edit]Stretching and Strengthening Your Ankles
- Massage your calves, Achilles, and ankles with your knuckles. Use your knuckles to apply light to moderate pressure to your ankles and the areas surrounding them. Massage in small circles over these areas for around 5 minutes before engaging in physical activity, or whenever your ankle joints feel tight.[1]
- For the best results, have a physical therapist or athletic trainer do the massage and show you the proper technique. Then you can do it yourself whenever necessary.
- Do calf stretches with your hands against a wall. Face the wall, lean slightly forward, extend your arms, and place your palms flat against the wall at shoulder height. Take a half step forward with your left leg, keep the knee bent slightly, and keep your left foot flat on the floor. Slide your right foot slightly back so that you can extend it fully but comfortably keep your right foot flat on the floor.[2]
- Once you’ve gotten in the proper position, lean your upper body a bit more toward the wall until you feel your right calf stretching slightly. Keep both feet flat on the floor. Hold the stretch for 15-30 seconds.
- Then, return to the starting position and bend your right knee slightly until your feel your calf stretching again. Keep your feet flat on the floor and hold this stretch for 15-30 seconds.
- After that, switch the positioning of your legs and repeat the stretches.
- Instead of leaning against a wall, you can lay your palms flat on the edge of a sturdy table.
- Sit on a chair and push each foot against a wall. Position the chair so that it’s facing the wall and you can sit in it, extend one leg fully, and touch the entire bottom of your foot to the wall. Once you do so, push your foot firmly against the wall and hold the position for 5-10 seconds, then release the push without moving your foot. Repeat the push 9 more times, then switch feet for 10 more reps.[3]
- Do 2-3 sets of 10 reps for each leg.
- Consider adjusting your foot position while doing 3 sets—do one with your foot pointed straight up, one with it rotated slightly inward, and one with it rotated slightly outward.
- Do seated pedal-pushes with a resistance band. Sit in a chair, loop the resistance band around your foot just behind your toes, and hold the ends of the band in your hands. Touch your heel to the floor, keep the rest of your foot angled upward, and hold the band taut. Press down against the resistance of the band for 1 second, as if you’re pressing the accelerator pedal of a car.[4]
- Do 3 sets of 10 reps per foot.
- You can buy elastic resistance bands at any fitness supply retailer. Different bands have different resistance levels, so start with a lower resistance and work your way up as your ankle strength increases.
- Try forward, back, and side-to-side leg kicks with your resistance band. Loop the band around the leg of a sturdy table, then tie the ends of the band around your left ankle. Stand with the outside of your left ankle facing the table leg, far enough away so that the resistance band is taut. Slowly kick your leg forward 10 times, backward 10 times, and inward (away from the table leg) 10 times.[5]
- Then, turn 90 degrees so you’re facing the table, and kick your left leg outward 10 times.
- After that, tie the band around your right leg and repeat the exercises.
- You can also wrap the resistance band around a sturdy post or beam.
[Edit]Enhancing Your Range of Motion
- Lie down on your back and raise your legs in the air. Get comfortable on an exercise mat, rug, or mattress. Then, bend at your hips so that your legs are at a 90 degree angle to the rest of your body.[6]
- If necessary, place pillows under your body to help get yourself comfortable. You shouldn't feel any pain during the exercises.
- Make slow circles with your feet to warm up your ankles. Keep your leg pointing straight up in the air. Gently move your ankle in a circular motion. Make your circles as big as you comfortably can.[7]
- Do 10 circles in 1 direction, then reverse and do 10 circles in the other direction.
- Move your foot back and forth like you're pushing on a pedal. With your legs sticking in the air, slowly rock your foot back and forth. Pull your toes back toward your ankle, then press your toes down into a point. Continue to go back and forth in a fluid motion.[8]
- This motion is similar to pushing a gas pedal on a car.
- Do 10-15 ankle pumps.
- Trace the letters of the alphabet using your foot. With your leg straight up in the air, act like you're writing the letters of the alphabet with your toe. Try to make the letters as big as possible so that you have to really move your ankle. Keep your leg straight the entire time, being careful that you don't bend your knee.[9]
- Do the exercise twice, and try to make your letters bigger the second time.
- Don't do anything that feels uncomfortable. If you need to, modify the exercise to fit your needs by going slow or making smaller movements.
[Edit]Improving Your Balance
- Start by balancing on each leg with your eyes open. Stand up straight with your feet facing forward and shoulder width apart. Raise one of your feet so that your lower leg is parallel to the floor, or as close to parallel as you can manage. Hold the pose for 30-60 seconds, then return to the starting position and switch legs.[10]
- Focus your eyes on a stationary object, like a poster on the wall or a nearby exercise machine.
- To aid your balance, hold your arms straight ahead or straight to your sides, palms down. If you need extra help, place one hand on a nearby table, countertop, or similar sturdy object.
- Do this pose 2-3 times on each leg per workout. Aim to do balance training workouts at least 3 times per week.
- Balance training is known as proprioception. Your body’s joints—and your ankle joints in particular here—will make constant adjustments to keep you balanced, strengthening them in the process.
- Advance on to doing leg balances with your eyes closed. Once you can easily balance on one leg with your eyes open for 60 seconds, do the same maneuver with your eyes closed. Close them as soon as you raise your leg to the proper position, and open them when you’re ready to lower your leg.[11]
- The first time you try this, place your hand on a sturdy object like a tabletop—it’s noticeably more challenging to balance with your eyes closed!
- Do 2-3 repetitions (reps) of 30-60 seconds per leg during each workout.
- Move on to trying one-legged half-squats with your eyes open. After you’ve mastered balancing for 60 seconds with your eyes closed, go back to keeping your eyes open. This time though, dip down slightly by bending the knee of your leg that’s still on the floor—aim to drop down about . Hold this “half-squat” for 1 second, then return to the one-leg balance position and repeat.[12]
- Do 10 half-squats on one leg, then switch to the other. Do 2-3 sets of 10 reps each for each leg.
- Hold your arms straight ahead with your palms down to aid your balance. If you need additional support when starting out, grasp one or both hands on the back of a sturdy chair.
- Close your eyes and try the one-legged half-squats. This is where you get to put it all together. After you can handle the open-eyed half-squats, try the same thing with your eyes closed. Use the back of a chair for support the first time, though, or you may tumble over![13]
- As before, aim to do 2-3 sets of 10 reps with each leg, at least 3 times per week.
[Edit]Supporting and Protecting Your Ankles
- Choose well-fitting athletic shoes that keep your ankles neutral. Wearing athletic shoes that keep your ankle in a neutral position—that is, not rotated inward, outward, forward, or backward—may make you less susceptible to ankle sprains. Consider shopping at a specialty shoe retailer where they can do a “gait analysis” and custom fit your shoes.[14]
- Many people believe that high-top athletic shoes provide more ankle support and protection than low-tops, but there isn’t much evidence to prove this either. Consider it a matter of personal preference.[15]
- Wear professionally-fitted ankle braces when doing athletic activities. Whether you’ve experienced ankle sprains before or not, research indicates that bracing your ankles will reduce your chances of spraining them during athletic activities. There are a variety of lace-up, hook-and-loop closure, soft, and semi-rigid braces to choose from, and your best option is to work with your doctor, physical therapist, and/or athletic trainer to find the best option for you.[16]
- A professionally-fitted brace is more likely to provide the support and protection you need, while not overly restricting your range of motion.
- Tape up your ankles properly as an alternative to braces. Ankle braces might offer slightly more protection against sprains, but a good tape job is another solid option. Like a brace, taping up your ankle increases stability and support without sacrificing too much range of motion.[17]
- It’s important that you tape up your ankles properly, so that you get the right protection and don’t overly constrict your blood flow or range of motion. Have a trainer or other professional show you how to tape up the right way before trying it yourself.
- There are many different ways to tape or wrap an ankle—a general tape job, a pro-level tape job, a typical wrap, an ACE bandage wrap, or a wrap for a sprain, to name some examples.
- Generally, though, you need to create a base wrap below, over, and above the ankle, create "stirrups" that run down the sides of the ankle, and then wrap several figure 8 patterns around the ankle.
- Get treatment and allow for recovery time after a sprain. If you sprain your ankle, you must give it time to heal. Otherwise, you’ll be much more likely to sprain it again, perhaps even more seriously. If you experience a sprain, contact your doctor for treatment advice and, depending on the severity, an exam and treatment. Follow their recovery recommendations carefully.[18]
- Some sprains take 1-2 days to heal, while others may take 6 weeks or more and, in some cases, require surgery.
- For mild sprains, you doctor will likely advise rest, applying an ice pack wrapped in a towel several times per day, and possibly wrapping the ankle with a bandage or brace.
[Edit]Making Lifestyle Changes
- Eat an anti-inflammatory diet to help protect your joints. Build your diet around fish and other lean proteins, as well as fresh fruits and vegetables. Make sure you eat healthy fats with your meals, but keep unhealthy saturated fats to a minimum. Cut out processed foods and simple sugars, and limit red meat.[19]
- It's okay to drink small amounts of red wine on an anti-inflammatory diet, such as 1 glass per day.
- Chronic inflammation can weaken your joints or make them feel more painful.[20] Because of this, it's good for your ankles if you reduce inflammation in your body.
- Maintain a healthy weight to put less pressure on your joints. Carrying extra weight on your body puts added pressure on your joints, especially your ankles. Additionally, it may affect your balance and could increase your risk of spraining your ankle. To lower your risk, talk to your doctor to find out your healthy target weight. Then, work with your doctor or a dietitian to make changes to your diet or exercise routine to help you reach or maintain your goal weight.[21]
- Everyone's needs are different, so it's best to talk to your doctor before trying to lose or gain weight.
- If you're having trouble deciding what to eat, ask your doctor to refer you to a dietitian. They will help you design a diet plan that's both healthy and appetizing.
- Do 30 minutes of low impact cardio exercise daily. Exercising daily will help protect your bone and joint health and will help your heart stay healthy. Low impact exercises are easier on your joints, so they're a great option if you're worried about ankle injuries. Choose an exercise that gets your blood pumping but doesn't involve a lot of running or jumping. For instance, you might try:[22]
[Edit]References
- ↑ https://aaptiv.com/magazine/ankle-sprains
- ↑ https://health.williams.edu/medical-diagnoses/general-health-concerns/preventing-ankle-sprains/
- ↑ https://aaptiv.com/magazine/ankle-sprains
- ↑ https://health.williams.edu/medical-diagnoses/general-health-concerns/preventing-ankle-sprains/
- ↑ https://health.williams.edu/medical-diagnoses/general-health-concerns/preventing-ankle-sprains/
- ↑ https://orthonc.com/uploads/pdf/Ankle_Foot_AROM.pdf
- ↑ https://orthonc.com/uploads/pdf/Ankle_Foot_AROM.pdf
- ↑ https://orthonc.com/uploads/pdf/Ankle_Foot_AROM.pdf
- ↑ https://orthonc.com/uploads/pdf/Ankle_Foot_AROM.pdf
- ↑ https://my.clevelandclinic.org/health/diseases/16737-ankle-injuries/ankle-injury-prevention
- ↑ https://my.clevelandclinic.org/health/diseases/16737-ankle-injuries/ankle-injury-prevention
- ↑ https://my.clevelandclinic.org/health/diseases/16737-ankle-injuries/ankle-injury-prevention
- ↑ https://my.clevelandclinic.org/health/diseases/16737-ankle-injuries/ankle-injury-prevention
- ↑ https://aaptiv.com/magazine/ankle-sprains
- ↑ https://bjsm.bmj.com/content/52/15/956
- ↑ https://bjsm.bmj.com/content/52/15/956
- ↑ https://bjsm.bmj.com/content/52/15/956
- ↑ https://bjsm.bmj.com/content/52/15/956
- ↑ https://www.livescience.com/52344-inflammation.html
- ↑ https://www.medicalnewstoday.com/kc/diet-tips-osteoarthritis-knee-pain-310399
- ↑ https://www.aafp.org/afp/2015/0301/p320.html
- ↑ https://www.nhs.uk/live-well/exercise/easy-low-impact-exercises/
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