Ankle sprains are one of the most common injuries for Americans to experience. According to the National Center for Biotechnology Information (BioMed Central), approximately one in every five Americans has had an ankle sprain sometime in their life.
Ankle sprains happen more often than many people think. And, many are a result of simply stepping on an uneven surface.
Fortunately, there are ways to use exercise to prevent an ankle sprain. If you’re looking for tips regarding how to prevent an ankle sprain, read the guide below for some helpful information.
How to Use Exercise to Prevent an Ankle Sprain
The best way to use exercise to prevent an ankle sprain is to focus on strengthening and stabilizing the muscles around the ankle. This can be done through a variety of ankle exercises, such as calf raises, ankle curls, and balance exercises.
It is important to make sure that you are doing these exercises in proper form in order to prevent further injury. An ankle sprain can be various forms of injury such as running injuries and jumping injuries.
The Benefits of Exercise for Ankle Sprain Prevention
To prevent an ankle sprain, start by engaging in regular exercise. Work to improve your flexibility and balance, which will help your joints move more freely and reduce your risk of falling.
Strengthening your leg muscles will also help to support your joints and prevent injuries. In addition, be sure to wear supportive shoes and avoid high-impact activities that put additional strain on your ankles. If you do experience an ankle sprain, ice the area and keep your foot elevated to reduce swelling.
The Best Exercises for Ankle Sprain Prevention
If you have ever suffered from a recurrent ankle sprain, you know how painful and debilitating it can be. But there are some things you can do to help prevent this injury. First, make sure you warm up properly before any physical activity.
Second, avoid excessive twisting or turning movements. And third, focus on strengthening the muscles around your ankle and calf. Implementing these tips can help you avoid a sprained ankle and stay active and healthy. Performaxphysicaltherapyandwellness.com helps navigate this problem.
How Much Exercise is Needed for Ankle Sprain Prevention?
The best way to use exercise to prevent an ankle sprain is to do balance training and proprioception exercises. Balance-training exercises help improve your balance and proprioception exercises help improve your awareness of your body in space.
Proprioception exercises can be done without any equipment. Two examples are the single-leg hop test and the reach test. For the single-leg hop test, stand on one leg and try to hop in place for 30 seconds. For the reach test, stand on one leg and bend forward to try and touch your toes.
Ankle Sprain Prevention: The Bottom Line
If you are looking to prevent an ankle sprain, moderate exercise is key. This means creating a workout routine that includes a mix of cardio and strength training, as well as stretching.
Once you have a routine in place, be sure to warm up properly before each workout and cool down afterward. And if you do start to feel pain in your ankle, be sure to rest and ice the area.
For more information on other tips and suggestions, check out the other articles on our blog.