How to Prevent Ankle Sprains
Ankle sprains can be debilitating and can often reoocur. There are many things that you can do to both prevent an initial ankle sprain and to prevent you from re-spraining your ankle.
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Instructions
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Avoid wearing shoes that you have difficulty walking in. Since ankle sprains commonly occur in high heels or loose fitting unsupportive shoes it is best to wear shoes with a lower heel and a lace or strap.
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Choose a supportive well fitting shoe that is relevant to the activity you are undertaking. A hiking boot will not be suitable for running and a sneaker will not be suitable for hiking.
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Ensure that you have good balance so that you are less likely to sprain your ankle. A simple exercise to do at home is standing on one leg whilst washing the dishes, brushing your teeth, etc. As an adult you should be able to do this for one minute without falling over. Practice initially whilst standing close to a surface you can hold onto so that you do not fall.
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Visit your podiatrist if you have a tendency to roll your ankle (or have previously injured it), trip easily, wear your shoes out unevenly or have pain in your feet, legs or ankles. A walking (gait) assessment may indicate that you need orthotics to correct the way that your feet function. Ankle sprains are often associated with certain foot types. Your podiatrist will also be able to give you extensive footwear advice.
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Visit your physical therapist if you feel you have poor balance, ankle strength or if you have previously injured your ankle. They may prescribe exercises to improve your balance and ankle strength preventing you from reinjuring your ankle.
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Tips & Warnings
It is best to rehabilitate an injured ankle correctly before returning to any sporting activities rather than rushing back into sport and risking a further injury .
