Prevention of Sprained Ankles

The human body is an unfortunately vulnerable object that can be sidelined easier that expected. It’s not incredibly weak and fragile, but there are some weak areas that can be exposed through sports, general exercise, accidents, or falls. The ankle is an important joint for almost all human motion, and it also has a very high rate of injury and sprain.

One false move can put someone off their feet for days or weeks, even if at first it doesn’t seem like too much is wrong. But there are ways to help prevent these types of accidents, and many treatments after an accident have occurred.

The ankle does not fall under the “use it or lose it” mantra of how much it is used on a daily basis (in theory). But there are ways to strengthen ankles and protect against possible injury.

Athletes in particular should take steps towards prevention, and in high-impact sports should wear some sort of support wrap or brace if there is concern of an ankle injury. Basketball, football, soccer, and other sports involving a lot of lateral motion put athletes at risk.

Braces:

There are a number of braces ranging in levels of protection (and interference) of the ankle for times when athletic wrap is an inconvenience.

• Low Protection: A simple ankle brace might just be a tight, stretchable nylon sleeve that slips over the ankle and reduces lateral movement. Low protection, but low interference to the athlete.
• Medium Protection: This brace might have an adjustable fitting such as laces or an elastic band with Velcro that is pulled across the top of the foot. This provides more support but is still flexible enough to be comfortable.
• High Protection: Heavy-duty ankle braces sometimes have hard plastic inserts that run vertically inside and outside of the ankle to prevent lateral movement as much as possible. These also have the adjustable fittings to maximize comfort and range of mobility. More inconvenient for the athlete, but the best protection.

Exercises:

There are two types of exercises that can reduce the possibility of an ankle sprain, and they can be done in the comfort of your own home, and better yet, on your own couch.

• Strength Exercises: Any resistance-based movement where the ankle is in motion. They include toe-to-heel raises, elastic band resistance, and stair stepping. Purposefully challenging the ankle now can help prevent accidental over-challenging later.
• Mobility Exercises: You can move your feet around to stretch the ligaments that connect the ankle to the lower leg bones. While sitting in a chair, make circles in the air with the toes while keeping the ankle steady. Also, spelling letters with the toes gives more control and range. Mobility exercises increase the range, which enables the ankle to move without resulting in injury.

Any person, not just athletes, can benefit from taking preventative measures to protect him from ankle injuries and ankle sprains. Simple exercises and cheap equipment can keep the average Joe or weekend warrior from being laid up on the couch after the occasional athletic adventure.

Questions regarding ankle sprain prevention, and ankle and foot health issues in general, can be directed to Dr. Michael Perlstein, a BROOKLYN Foot Doctor with experience diagnosing and rehabilitating ankle sprain injuries. Order his book, Running and Exercise: A Guide to Your Foot Health now.



Dr. Michael Perlstein's podiatry office is located at 4414 14th Avenue in Brooklyn, New York. He serves patients throughout the greater New York City area, including those residing in Manhattan, Queens, Staten Island, the Bronx, New Jersey, and Connecticut.

Dr. Perlstein's office is open Monday through Friday as well as on Sunday.