Ankle injuries can affect anyone, not just athletes. Ankle injuries can occur during a variety of activities, including walking on uneven surfaces. Ankle injuries cause long-term discomfort and can interfere with daily activities. Find out effective ways to prevent ankle injuries.

Ankle injuries can affect anyone, not just athletes. They can occur during various activities, including walking on uneven surfaces. Ankle injuries can cause long-term discomfort and interfere with daily activities. Find out effective ways to prevent ankle injuries.

How to prevent an ankle injury

Ankle injuries can occur for a variety of reasons, including uneven surfaces, sudden changes in movement, a lack of warm-up and stretching during exercise, muscle fatigue, a history of previous injuries, sprains, structural abnormalities in the foot, or wearing improper footwear.

The following preventive measures can help prevent ankle injuries:

1. Foot strength and flexibility training

Foot exercises are crucial for preventing ankle injuries. Focus on exercises that strengthen the muscles around the ankle, such as the calf muscles, foot muscles, and muscle groups that keep the foot stable. Calf raises, toe taps, and resistance band exercises are beneficial.

Regular stretching helps keep the ankle muscles flexible. Stretching is essential for preventing stiffness and improving range of motion.

2. Using proper footwear

Wearing improper footwear, especially during physical activities, can lead to ankle injuries. Choose shoes that are appropriate for the activity and provide adequate ankle support. Sports shoes that provide sufficient support can help lower the risk of injury.

3. Pay attention to the surfaces

Avoid walking or running on uneven or slippery surfaces. Running tracks, asphalt roads, and sidewalks are typically more stable and provide better support than soft or uneven surfaces like grass and dirt.

Also, avoid running or walking on wet or slippery surfaces after rain. Water can make surfaces extremely slippery, increasing the risk of slipping and sustaining ankle injuries.

4. Use the proper technique

Use proper technique when running, jumping, or engaging in other physical activities. This is critical to avoiding injuries, particularly ankle injuries.

Avoid sudden shifts in direction or unexpected movements. If you need to change direction, do so precisely and slowly to give the muscles and joints time to adapt.

5. Warming and cooling

Warming up and cooling down are essential steps in any exercise routine. Unfortunately, they are often overlooked, despite playing a significant role in injury prevention and muscle recovery.

Warming up increases body temperature and blood flow to the muscles, preparing the muscles and joints for activity.

Cooling down after physical activity helps the body return to its normal state, aiding in muscle recovery, reducing stiffness, and preventing injuries.

6. Using the proper protection

To avoid ankle injuries while participating in high-intensity sports, wear ankle protection. Ankle protectors can provide additional joint support and help maintain stability when moving quickly or changing directions suddenly.

You can reduce your chances of suffering an ankle injury by taking the steps outlined above. If you are experiencing ankle pain, you should consult an orthopedist or physiotherapist.

Have other questions related to ankle injuries? You can make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

Looking for more information about other diseases? Click here!