How to Prevent a Sprain
The best way to prevent a muscle sprain is to be in good physical condition, alert and aware of your surroundings. Unfortunately, that's not always possible. You may be recovering from an illness, very sleepy from a long day at work or in an unfamiliar place--and therefore prone to mistakes or accidents. Work on the variables that you can affect, and prevent unnecessary injury.
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Instructions
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Safeguard Yourself
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Know your weak spot. Recurring wrist or ankle pain, a shoulder that's often sore or a "bad" back indicate areas at risk. Be sure to stretch those muscles before playing sports or engaging in rigorous activity.
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Use wraps, supports or braces for protection when exercising.
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Start a regimen of whole-body stretching to improve muscle tone and flexibility. Read a book such as "Stretching and Flexibility" for step-be-step instructions and other information (see Resources below).
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Strengthen your core muscles to prevent back sprains and improve balance. An easy workout is described in "The Core Program" (see Resources below).
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See a chiropractor and massage therapist or acupuncturist for regular "tune-ups." Aid muscles by keeping the spine in alignment, improving blood circulation and helping to heal any injuries.
Safeguard Your Environment
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Cut your risk of sprains at work by rethinking your workspace. Organize for ease and efficiency of movement.
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Buy ergonomic home and office furniture. When your body is properly aligned, muscles remain flexible and function properly.
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Use anti-slip tape or mats on slick walkways near tubs, swimming pools and stairs.
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Reorganize storage areas or kitchen cupboards so that no repetitive or heavy overhead lifting is necessary. A sprain can be caused by the simple lifting of heavy dishes or pans.
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Practice back-seat awareness. If you reach around from the driver's seat of a car to lift something heavy from the back seat (like a sack of groceries), you put yourself at risk for sprain.
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Tips & Warnings
Body awareness is crucial to preventing injury. Notice when you feel pain and analyze the cause.
When stretching, move slowly into a comfortable stretch, rather than energetically into the fullest stretch you can make.
Find comfortable, easy-to-use support bandages or braces in the first-aid aisle of drugstores or online health-product sites
Don't cause a sprain trying to prevent one! Work up to a fitness goal gradually.
Returning to full muscle use or exercise too soon following a muscle sprain could cause a relapse. Prevent it by easing back into your physical routine.
