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Ankle pain is definitely a big distraction to a consistent workout plan. It causes you to miss a lot of lower leg routines and lose training time to recovery. The majority of ankle pain cases are associated with sprains sustained from strenuous or prolonged activities. An ankle sprain is one of the most common types of lower body injury that can be sustained from intense training and sport. It can be caused by the hyperextension of your ankle during an awkward landing, collision with a heavy object, and twisting of the foot from a sudden stop or turn. Running, basketball and football are the top three physical activities with the highest incidence of ankle sprains.
The good news is that ankle sprain can be prevented in a number of ways. Developing strength, control, flexibility, and balance can be achieved through a variety of exercises that specifically intended for your ankles. Braces and compression sleeves are also two of the best training gears that you should consider before going into any training.
Check out the top 3 tips to prevent ankle pain and injury in the future.
- Improve balance, strength, and flexibility through exercises.
Focusing on these three elements will develop your endurance and resistance to sustaining ankle sprains.
Balance refers to the ability to control your body in different positions and range of movement. There are simple exercises which you can do to improve balance such as standing on one foot for as long as you can, maintaining your stance on a soft or inclined surface, or hopping on one foot.
Strength, on the other hand, provides your muscles endurance and maximum control in supporting your body weight. You may perform your regular squats and other similar routines while standing on the balls of your feet. Winding an elastic band around your foot and a stable post will also create a resistance which improves ankle strength.
Flexibility reduces the risk of sustaining a torn ligament by increasing the range of motion in which you can twist, turn and extend your ankles without causing pain. There are several stretching exercises that you can try to improve flexibility.
- Perform proper conditioning and take precautionary measures.
Whatever sports and training activities you will be doing, you will always need to condition your body. You might need to perform advanced workouts beforehand in order for your body to adapt to new training routines. Also, do not forget to warm up before going into more intense workouts.
Always wear the proper footwear and make sure that they fit well. Be extra careful when standing, walking, or running on non-rigid and uneven surfaces. If possible, refrain from wearing high heels to reduce stress on your ankles.
- Consider taping or wearing compression sleeves or ankle braces.
Some people do not prefer wearing tapes, sleeves, or braces as they feel that these accessories affect their overall performance and slow them down. Meanwhile, recent studies show that tapes, sleeves, and braces do not only protect you from ankle sprain by preventing hyperextension of ligaments but they also reduce the risk of cramps by stimulating good blood circulation in the area. Find out more about the best ankle braces that you can wear during your training.