7 Ways To Avoid Ankle Sprains in Sports

If you enjoy sports, there’s a good chance you’ve sprained an ankle or two during your life. Ankle sprains are the bane of any sport that involves movement, particularly those where you jump, run on uneven surfaces or make sudden changes in direction.

This common injury is the No. 1 reason people are forced to take breaks from their favorite sports.

Ankle sprains occur when one or more of the stabilizing ligaments in your ankle is stretched beyond its normal range and torn. The most common version of this injury occurs when your foot turns inward, damaging the ligaments on the outside of your ankle. Far less common (about 10 percent of the time) is an outward turn of your foot, which damages a ligament on the inside of your ankle.

Unfortunately, there’s no magic formula for avoiding ankle sprains. However, there are strategies to reduce your risk.

1. Wear the Right Shoes: Make sure you are wearing a shoe that’s right for your sport. Some shoes are better for running on turf, pavement or rough surfaces. If you are playing sports like basketball and volleyball, you’ll also benefit from shoes with added ankle support. If you have a history of ankle issues, you might also consider lace-up ankle braces for extra support.
2. Know Yourself: You know your own medical background better than anyone. If you have a history of ankle sprains, be proactive. Everyone can benefit from stretching and strengthening exercises, but they will be even more important for you. You may also want to work with a physical therapist to develop a prehabilitation program for your ankle health.
3. Stretching: Stretching is key to improving your mobility and range of motion. It helps to keep muscles from being too tight. Your warmup routine should include stretches to improve ankle mobility in all directions. Stretching will also increase the blood flow, loosen up the ankle joint and help the muscles work together more effectively.
4. Strengthening: Stretching should also be accompanied by exercises that make your ankle-supporting muscles stronger. Strengthening exercises prepare your muscles for the increased loads that can happen while running, cutting and jumping. You can use a resistance band while moving your ankle in all four directions. Another easy exercise is to practice balancing on one leg, with your eyes closed, for 20 to 30 seconds. This can help prepare your body for unexpected forces on your ankle.
5. Cross Training: When you spend all your time doing one sport, your body becomes attuned to the unique stresses and strains that comes with it. That can mean trouble when something unexpected occurs. Imagine, for example, a runner who is suddenly forced to jump to the side and step awkwardly. Reinforce your body’s ability to adjust by spending some of your exercise time with a sport that forces you to use different muscles and motions.
6. Listen to Your Body: Pay attention to pain, discomfort, tightness or anything that could suggest your ankle isn’t as stable as it should be. Early intervention from your doctor, certified athletic trainer or physical therapist could help you pinpoint potential trouble before it sends you to the sidelines. There are many diagnostic and treatment options available for your ankle, but they won’t help you if you ignore your body’s warnings.
7. Remember Your Glutes and Core: It can be easy to forget that injuries to one part of the body can be related to weakness in another part. Focusing only on your ankle and foot will neglect the gluteal and core muscles responsible for so much of your stability. When you make an awkward step or land at an unfamiliar angle, strong foundational muscles can help you avoid injuries, including sprains.

Treating Ankle Sprains

If you do sprain an ankle, the first thing you need to figure out is the severity of the injury. If you can’t put any weight on it, you should see a doctor. For anything milder, start with the R.I.C.E treatment method:

• Rest: Let your ankle rest for 24-48 hours.
• Ice: Apply an ice pack for 20 minutes at a time every hour, with the goal of reducing pain and swelling.
• Compression: Wrap your ankle with a compression bandage but be careful not to wrap it too tightly. If you feel like your ankle is throbbing, the bandage is probably too tight.
• Elevation: Keep your ankle resting at a point higher than the level of your heart. This can help reduce swelling and pain.

Depending on how quickly your ankle responds, you may need to seek help from a doctor or a physical therapist, who can work with you on exercises to regain your range of motion and strengthen your ankle.