Preventing A Sprained Ankle
A sprained ankle no matter how you look at it is never fun. It can put you down for weeks at a time as well as cause you great pain. Knowing how to prevent an ankle sprain is the best way to avoid this painful process.
The ankle is known to many different scientists as a miraculous body part. It is built up from complex ligaments and bones that help your leg move and also it is able to withstand a lot of weight as it holds your whole body weight.
This little marvel takes a lot of stress everyday and keeps on going. It holds up to the stresses of walking, running, and even jogging among others.
An ankle sprain will occur when you twist your ankle beyond its normal limits which causes your ligaments to stretch and tear. There are a variety of ways that this can happen, you can twist wrong, pivot on your foot wrong or even land on it wrong. The key to ankle sprains is not getting them at all. Below you will find 5 different ways to avoid these sprains.
Start by doing some strength training. You can achieve this just by doing routine exercises. Walking and jogging are the more common forms. When you strengthen your ankle bone it will be able to withstand more pressure and reduce the chances for a torn ligament.
Stretch before exercising. When you stretch before you exercise, especially when you are running it loosens those ligaments and this will help reduce the chance of injury. Simple toe arch exercises are the best ones to do.
All you have to do is stretch your toes toward the top part of your body. When you do this you can feel those ligaments stretching. You should not do more than 10 of these at a time though, anymore can lead to damage.
Wear a brace while exercising. The brace will keep your ankle straight and help prevent it from turning. Remember when your ankle twists the ligaments become stretched and will often tear as a result. They come in a variety of different colors and can be found at any local retailer.
Footwear: If your shoes don’t provide proper support to your foot, the ankles will suffer. You need to make sure that you’re wearing supportive shoes and possibly an insert.
Slow down when you feel strained. You need to listen to your body’s warning signs. If your body thinks that you are pushing it too hard it will tell you, but little warning signs.
Your ankle may become sore and feel cramped if you have overworked it which is a body signal. If you stop when this pain first shows you will prevent yourself from further injury.