Contents
Preventing Ankle Sprains: Strategies to Keep You on Your Feet
Published: Jan 25, 2024
Ankle sprains are common, but they're not inevitable. Learn effective strategies to prevent ankle sprains and keep yourself active and injury-free.
Strengthening and Balance Exercises
One of the most effective ways to prevent ankle sprains is through regular strengthening and balance exercises. These improve ankle stability and proprioception (your body's ability to sense joint position). Try exercises like single-leg stands, heel raises, and using a wobble board. Aim for at least 15 minutes of these exercises, 3-5 times per week. Studies show this can reduce ankle sprain risk by up to 40%.
Proper Footwear and External Supports
Wearing appropriate footwear for your activity is crucial in preventing ankle sprains. Shoes should fit well and provide adequate support. For high-risk activities or if you have a history of ankle sprains, consider using external supports like ankle braces or taping. Lace-up ankle braces have been shown to reduce the risk of recurrent sprains by up to 70% in athletes.
Warm-Up and Cool-Down Routines
Proper warm-up before physical activity and cool-down afterwards can help prevent ankle sprains. Include dynamic stretches that mimic the movements of your sport or activity. This increases blood flow to the muscles and improves flexibility. After activity, static stretches can help maintain flexibility and reduce the risk of injury in future sessions.
Environmental Awareness and Technique
Being aware of your environment can help prevent ankle sprains. Watch for uneven surfaces, obstacles, or sudden changes in terrain. In sports, learn and practice proper techniques for movements like jumping, landing, and changing direction. Good technique can significantly reduce your risk of ankle sprains and other injuries.
Frequently Asked Questions
While not 100% preventable, risk can be significantly reduced with proper strategies.
Aim for 3-5 times per week, for at least 15 minutes each session.
They can help, but proper fit and support are more important than height.
Generally no, but it may be recommended for high-risk activities or after a sprain.
Yes, maintaining a healthy weight can reduce stress on your ankles.
An Ounce of Prevention
By incorporating these strategies into your routine, you can significantly reduce your risk of ankle sprains and stay active and healthy.
References
- Schiftan GS, et al. The effectiveness of proprioceptive training in preventing ankle sprains in sporting populations: a systematic review and meta-analysis. J Sci Med Sport 2015; 18:238.
- Verhagen EA, Bay K. Optimising ankle sprain prevention: a critical review and practical appraisal of the literature. Br J Sports Med 2010; 44:1082.
- McGuine TA, Keene JS. The effect of a balance training program on the risk of ankle sprains in high school athletes. Am J Sports Med 2006; 34:1103.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
AI Doctor Visit Required
Appointments available 24/7
Top licensed doctors
Available in all 50 states
Full service care
Prescriptions, referrals & treatment
No insurance needed
All notes available in Doctronic
15-min consultation. No hidden costs.
AI Doctor Visit Required
Please Chat With Our AI Doctor First
Our AI doctor assessment helps our human doctors prepare for your video visit and provide better care
For safety reasons we have been forced to end this consultation.
If you believe this is a medical emergency please call 911 or your local emergency services immediately.
If you are experiencing emotional distress, please call the the Suicide & Crisis Lifeline at 988 or your local crisis services immediately.
Contact us
You can also email us at help@doctronic.ai
We aim to reply within 5-7 days
How likely are you to recommend Doctronic to friends or family?