Health and MedicineHealthy tipsHow to prevent a sprained ankle

How to prevent a sprained ankle

Ankle sprain is one of the most common injuries, but one that is easily preventable.  Discover some useful tips for the prevention of this sports and non-sports injury.

On a day-to-day basis, there is no doubt that the ankle sprain tends to be one of the most common and habitual, along with other injuries such as the case of the wrist sprain  or open wrist. In the case of the first, although it is an injury that many relate to the practice of physical exercise, the truth is that it can occur in the different activities that we do every day. For example, taking a wrong step, slipping or poor support when walking decisively influence its appearance.

A sprain is a partial structural damage to the different fibers that make up a ligament, but it does not reach its rupture. Ligaments are fibrous bands that provide stability to a joint, which are made up of fibrous tissues whose main function is to join anatomical structures.

The most common ankle sprain is one that occurs as a result of overstretching the ligament, which produces a slight swelling in the affected area. It is the most common, and it appears as a consequence of having warmed up and stretched poorly before and after physical exercise, wearing inappropriate footwear or poor support when walking.  Since it is a sprain that can be prevented, if you usually suffer from ankle sprains regularly or at some point you have already suffered, it is best to know how to prevent it easily.

Ankle Sprain Prevention Tips

Warm up properly before exercising

Practicing a proper warm-up before playing sports, or doing physical exercise, is essential when it comes to providing the joints with the basic preparation necessary to avoid possible injuries and sprains. But it is not only necessary to warm up the joints, but also to stretch them properly.

Stretches muscles and joints

The reason is obvious: before carrying out any type of training or activity, our body must be prepared to properly face physical effort. Of course, in case we seek to prevent ankle sprain, it is not enough to stretch our legs, we must stretch all the muscles, and to achieve this we must do it starting from the neck and go down little by little to the feet.

To do this, start by rotating your head sideways, leaning backwards and forwards without avoiding bouncing, but with smooth and sustained movements. Continue with the shoulders, making circles in both directions. Then pass the trunk, tilting it laterally, backwards and forwards. Now we move on to the hips, try to move them in circles, stretching your back in such a way that you can touch your toes with your fingers. Then, to stretch your legs, bend your knees and bring them to your chest while standing (you can also do it the other way around, taking your heels with your hands and bringing them closer to your buttocks).

Some useful exercises to stretch your legs

  • Keeping your back straight, try to bring your knee to your chest while maintaining balance on the contralateral leg. Do the same with the other leg.
  • Keeping yourself straight, cross one leg in front of the other, flex the trunk and touch the foot behind with your hands. Do several reps on one side, then switch and do the same on the other.
  • Sit on the floor and stretch your legs. Gently try to touch your toes with your fingers.

Wear proper footwear

Since ankle sprains appear mainly as a result of wearing inappropriate or very high shoes (especially in the case of women), always try to use a recommended shoe according to the size of your feet.

In this sense, it is very important to avoid larger shoes (which can make the foot dance), or even smaller ones because they can “trap” the foot when walking.


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