Common Ankle Injuries and How to Prevent Them
Ankle injuries are pretty common when you involve yourself in sporting activities. Some of the sports that can easily cause ankle injuries are running, soccer, tennis, and football. The good thing about these injuries is that they are preventable. Another thing that you need to know about these sorts of injuries is that they are preventable. Despite there being several types of ankle injuries, they are all preventable. Below, you can find several ways that you can apply to prevent various ankle injuries.
Types of Ankle Injuries
- Ankle Sprains
- Achilles tendonitis
- Plantar fasciitis
The first thing you want to do to avoid an ankle injury is to warm up. This will incorporate light stretching and a slow jog for around two to three minutes. This is used to warm up the muscles a bit before any sport you want to participate in. When you are stretching, you also need to avoid forcing the issue. Don’t make any bouncing motion.
Choose Athletic Shoes
This has been emphasized by many, including, Walk Without Pain Podiatry in Brisbane. If you are going to be active, choose athletic shoes to support your foot and ankle. Athletic shoes are also a great idea when you want to avoid ankle injuries during sports. When going for athletic shoes, you need to go for the ones that fit your foot type. The shoes should support the front and under the arch of the feet.
Condition Your Muscles
It would help if you also conditioned your muscles to avoid any injuries to your ankle. Don’t start the sport at high speed; you need to start slowly and gradually grow in the exercise. If you don’t condition your muscles, you will pull one of them in the ankles, which can be all forms of nasty.
Be Careful Running on Hills
When you are running hills, this is where you are likely to injure your ankles. Here, it would help if you built up as you go, you can’t start with a high force going up the hill. This can be a great workout, but you will injure your ankles when you aren’t careful.
Listen to Your Body
Another mistake that you can make that can cause ankle injuries is when you don’t listen to your body. When you feel a bit of tightness or stiffness around your ankle, you need to slow down. Don’t try to force through the pain, as this can be a bit of a mistake.
Don’t Run on Uneven Surfaces
Only run on uneven surfaces when you can avoid it; you should avoid running in those areas if you can. These can be anything from rocky terrains, hills with gravels, etc. You need to find smooth surfaces to run on to avoid any form of ankle injuries.
Prevent Recurrent Injuries
If you have suffered an ankle injury before, the best thing you can do is to try and prevent a new one. You can use braces or even tape to help you avoid an additional injury to the ankle.
How To Prevent Ankle Injuries
The most common cause of ankle injuries has got to be sports. If you take part in sports which include being on your feet and running, you need to be careful how you handle it. These are some of the ways that you can use to prevent some of the top ankle injuries.