Ankle Injuries and Prevention

woman stretching leg

Every human body is different. The body reacts to different stimuli in an abundance of ways. This is especially true when applied to an extremely complex and intricate part of the body such as the ankle. The subtle and significant differences in an ankle go a long way in creating a wide spectrum of reactions to stress on the body part. This most significantly applies to ankle sprains. Here is what you should know about ankle injuries and how to prevent them.

What Makes Someone Prone to Ankle Injury?

Ankle injuries most commonly occur when the foot comes down on an uneven surface. This causes the ankle to twist, thus damaging the ligaments that keep the foot in place. Genetic variation can play a role in an individual’s likelihood to suffer an ankle injury. Variation in strength and thickness of the ligaments can also be a cause for different reactions to trauma. However, the most prominent factor that makes someone prone to ankle injuries is balance. Someone with poor balance is far more likely to suffer an ankle sprain than someone with better balance.

How to Avoid These Injuries

Balance Training

This is the most significant and simplistic way to reduce the risk of injuring an ankle. Studies show that individuals with a lesser ability to balance are far more likely to experience an ankle sprain. In order to build stability, stand on one foot and close your eyes for one minute at a time. Doing this consistently will steadily increase your overall balance and ankle strength.

Strengthen Muscles Around Ankle

Ensuring that the muscles surrounding the ligaments of the ankle are as strong as possible will go a long way in preventing ankle injuries. In order to do this, wrap a towel around the foot and provide slight resistance as you rotate the foot in a circular motion.

Ankle Flexibility

Finally, working on ankle flexibility is very important to help reduce the risk of injury through an ankle sprain. This can be done by consistently working on the range of motion in ankle rotation, flexing and pointing. Spending time daily rotating the ankle and lightly going through the entire range of motion will ensure to reduce the severity of another ankle sprain.

Get Ahead of the Injury

Ankle injuries are often a fact of life for those that are active. By understanding the injury and how to mitigate the risks, you can ensure you are in the best possible position to first avoid and, if necessary, recover.

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