Ankle Sprain Prevention

Ankle sprains are very common but they can be prevented. Although following these tips will not guarantee that you'll never get an ankle sprain, these tips will greatly reduce the chances of getting an sprain. The tips you'll find here are also effective in avoiding re-injury.

Don't Forget To Warm Up

Engaging in exercise can increase the chances of getting an ankle sprained. Warm-up exercises for the ankles are very easy to do but they are also very easy to forget. If you are about to engage in any athletic activity involving jumping or running, a few minutes of simply ankle stretches could go along way to avoid injury. Here are three easy to follow exercises guaranteed to reduce ankle sprain. 

Achilles Tendon Stretch

Ankle Inversion

Ankle Eversion

Be Careful On Uneven Surfaces

Inversion, or the turning the foot inward, is the most common cause of ankle sprain. Be extra careful when walking or running on uneven surfaces as it it very easy to invert a foot on uneven surfaces.

Choose the Correct Footwear

Choose shoes that fit you well. Make sure that the shoes you wear is appropriate for the activity. Wearing running shoes while playing basketball is not recommended. Pay special attention to the part of the shoes called the heel box.

The heel box is the sturdy 1/3rd of the back of the shoes. It surrounds the heel, thus the name. When buying new shoes, always check if the heel box is sturdy enough. If it bends when you twist it, that's a sign that it might not give adequate protection for your heels.

Avoid Wearing High-Heeled Shoes

For women, this tip is easier said than done. Fashion norms tell us that high heels make your feet look sexy. That may be true but consider this:

Wearing high heeled shoes increases your chance of getting an ankle sprain considerably. High heels tend to concentrate the pressure on the forefoot that leads to imbalance. A 1-inch heel will increase the pressure on the forefoot 22%; a 2-inch heel increases it by 57% and a 3-inch heel will increase the pressure to 76%.

Work On Your Muscle Strength and Flexibility

There are exercises that you can do that only take a few minutes a day to increase your muscle strength and flexibility. Check out the Ankle Sprain Exercises section for detailed instruction on strength and flexibility exercises for your ankle.