Sprained ankles are extremely commonplace injuries that can happen in almost any situation: while running, playing a game of pick-up football, or just taking an odd step while walking. An ankle is sprained when the ligaments, usually on the outside of your ankle, are torn. This occurs when the ankle is twisted or turned too far, or when the foot rolls underneath the ankle or leg. If a true sprain, there will be pain and bruising. Luckily, your Dallas ankle sprain specialists at Metroplex Foot and Ankle have some simple steps you can take to prevent a tear in your ligaments.
Doctors, gym teachers and parents have been saying it forever, and the sentiment still rings true. Stretch before AND after you exercise. Stretching will strengthen the muscles around your ankle and improve your balance. The more flexible you are, the less likely you are to experience a sprain and other muscle, ligament, or tendon related injuries.
Lean against a wall face first, standing with your right foot forward and left foot back. Then, keeping your left foot’s heel flat on the floor, lean your body forward until you feel the stretch in your left calf. Hold the position for up to 30 seconds. Switch your stance and stretch the right calf. Heel raises are another great way to stretch the muscles in your ankle.
Just by practicing your balance for a few minutes each day, you can reduce your chances of injuring your feet and ankles. For example, by just standing on one foot while washing the dishes or brushing your teeth, you can improve your balance and body control, so you are less likely to trip or roll your ankle while walking or exercising.
Taping and Braces
Wrapping up your ankle in athletic tape or a brace can restrict your movement, but the stabilization provided to the joints can prevent sprains or fractures. Ask a podiatrist about whether taping or braces is right for your body.
Don’t Overdo It
If you aren’t used to exercising heavily, prepare yourself by gradually increasing the intensity of your workouts, and never push yourself past your physical limitations.
Have any questions about sprained ankles? Need a podiatrist? Please do not hesitate to contact your Dallas ankle sprain specialist, Metroplex Foot & Ankle. We are here to help.