Tips For Preventing Sprained Ankles
Do you remember the last time you sprained your ankle? It may have been after falling down or perhaps when jumping off a roof. A sprain is an injury to the ligaments of a joint where there is excessive strain put on them. The main symptom is pain, which occurs either immediately following the injury, or soon after it. The severity of the sprain can vary from mild discomfort to immediate debilitating pain. If not attended to, it could cause chronic problems with that joint.
The most common ankle injury is a sprain due to sudden twisting or rotation of the foot and ankle, which over stretches or tears one or more of the ligaments supporting the ankle. Three ligaments surround the ankle joint: the anterior talofibular ligament, the posterior talofibular ligament, and the calcaneofibular ligament. These ligaments work together to keep your foot from rotating excessively. If you happen to sprain your ankle, you should see a podiatrist offering treatment for a sprained ankle in New York.
Here are some tips on how to prevent sprained ankles.
Warm-Up Before Exercise
Make sure you give yourself at least 10 minutes of actual warm-ups, such as light jogging on the treadmill, jumping rope, or anything else that gets your muscles and joints ready for exercise. This is where many people go wrong and never seem to realize their mistakes until they sprain their ankle.
Wear Appropriate Shoes
Wear shoes with good ankle support and proper cushioning you will walk or run on. Also, make sure your shoes fit correctly and don't have any worn areas which could cause blisters and discomfort.
Wear a Brace for Support
A brace can provide additional support to your ankle and prevent it from going in an uncontrolled direction. This is a good option for you if you have weak ankles, especially if you do sports that involve a high risk of injuries, such as basketball, volleyball, and soccer.
Do Not Exercise on Uneven Surfaces
Be extra careful when exercising on uneven surfaces. If you are walking, try to walk flat and avoid rocks, sand, or any other surface that could cause instability. It prevents your ankle from injury due to sudden changes in movement direction while your foot is planted on the ground.
Enhance Your Range of Motion
Since your ankle is the first thing to go when you sprain it, make sure you have a good range of motion in your ankles. This will ensure that your muscles and tendons are less prone to injury because they won't be as stiff as those who do not stretch or warm-up before exercise.
Work on Your Balance
Lack of balance can lead to injury. Make sure you have a good sense of equilibrium, especially if you are taking part in sports that require high speed and quick movements, such as football or basketball. In addition, you should also take into consideration the amount of pressure on your joints while moving.
To summarize, a sprain is an injury to the ligaments of a joint where there is excessive strain put on them. You can prevent such injuries by improving your balance and range of motion. Also, avoid exercising on uneven surfaces and wear supportive braces. Wearing appropriate shoes and warming up before exercise also helps.
