Ankle Injury PreventionDarwin Podiatry
There are many ways to injure an ankle, but the most common is an ankle sprain. With many injuries focus tends to be on cure rather than prevention. Here are some ways you can help prevent or reduce the risk of ankle injury:
Strengthen Your Ankles:
Building up ankle strength helps to prevent ankle injuries by increasing the amount of load the ankle can take before injury. Activities called proprioception help to build ankle stability and strength. Proprioception is the act of balancing on your affected leg to build strength. Simple exercises such as balancing on one leg, single leg squats, or single leg heel raises can help to strengthen the lower limb efficiency to prevent future injury.
The use of bracing for ankle instability will provide external support to the ankle. If you have previously injured your ankle and have failed to correctly rehab the injury, you are more likely to re-injury the same area. Often, these types of supports help to limit ankle movement to avoid over stressing the ligaments of the ankle during activity, which can prevent re-injury (or initial injury) from occurring. There are many types of braces or compression therapy available on the market. Your Podiatrist is able to measure and fit you for the correct fitting modality of your choice
Address any Running Errors:
The mechanism of running can place unwanted stress on certain parts of the feet, due to a running style that may not be the most optimal technique for your biomechanics. Podiatrists can use video analysis to assess your running style. If you have a narrow base of gait or are landing on the outside of your foot, you may be putting yourself at risk of an ankle sprain.
Ensuring you are wearing the correct footwear for the activity you are undertaking is important. Running shoes are not designed to handle lateral movements associated with court sports or team sports and this may lead to injury. Exercising in old, worn footwear will be less likely to provide your foot the stability it needs to remain injury free. It is important that there is enough grip on the outsole, as well as enough resistance in the midsole to remain stable.