How to Reduce the Risk of a Sprained Ankle

An ankle sprain is a traumatic injury to one of the various ligaments connecting the foot to the lower leg, and often causes pain, swelling, bruising, and some loss of function. It is important to maintain strength, balance, and flexibility of the lower leg muscles in order to prevent ankle sprains. Ankle sprains are a common injury which through a good understanding of the factors involved and a few simple exercises, can be easily prevented.

Things You'll Need

• Foam square (3 inches thick, 2 foot x 2 foot square)
• Proper footwear
• Orthosis (optional)

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Instructions

Reducing The Risk of an Ankle Sprain

• 1

  Stand on a step with the ball of your foot touching the step and the heel hanging off. Lower your heel until you feel a stretch in your calf and achilles tendon. Hold for 30 seconds. Repeat three times for each foot. Do this each day before activity.

• 2

  Place a foam square on a flat stable surface near a handrail or table. Remove shoes and place both feet on the foam square, using your hands to steady yourself. Lift one foot off the foam and balance for 30 seconds. Switch feet and balance for 30 seconds again. Repeat three times for each foot.

• 3

  Sit on a table or surface with your lower leg and foot hanging off the edge. Keep your knee stable and use only your ankle for movement. Use your foot to trace the letters of the alphabet in the air as large as you can. Write the entire alphabet in capital letters then do it again in lower-case letters. Do this twice for each foot.

• 4

  Proper footwear is crucial for reducing the risk of ankle sprains. Use footwear that is designed for the activity in which you are participating, and only that activity. High-top shoes can provide greater ankle support in activities that require lots of running and cutting motions.

• 5

  Tape, when properly applied by a certified athletic trainer, has been shown to reduce the risk of an ankle sprain. Also, a lace-up orthosis can be custom-made and is more effective than taping at reducing the risk of an ankle sprain.