Why are Ankle Sprains So Common?
Did you know that nearly half of all sports injuries involve the ankle? Whether it's a quick misstep or a wrong landing, ankle sprains are shockingly common—and often avoidable with the right steps.
Here’s what you need to know:
Signs of an Ankle Sprain:
Pain & Tenderness: Usually felt on the outside of the ankle bone when bearing weight or moving the foot.
Swelling: The ankle may swell and bruise quickly as fluid builds up in response to the injury.
Limited Range of Motion: Difficulty moving the ankle or walking normally.
How to Prevent Ankle Sprains:
Strengthen the ankles: Perform exercises like calf raises and resistance band movements to build strength and flexibility in your ankle muscles.
Improve Balance and Stability: Practice balance exercises such as standing on one leg to enhance coordination and proprioception.
Warm Up Properly: Perform a dynamic warm up including skips and hops to prep your ankles for practices and games
What to Do if You’re Dealing with an Ankle Sprain:
Elevate the foot if swelling is present.
Perform gentle range of motion exercises - pump your foot up/down, side to side, in circles.
Start with calf raises using both legs, then progress to performing them on a single leg, then progress holding a dumbbell.
Begin with hops using both legs, progress to single-leg hops, and then focus on increasing speed and quickness.
Want to make sure your ankles stay injury-free this season?
Try these 5 Ankle Stability Exercises now!
If you think you may be dealing with a persistent ankle sprain, call Versatile Athlete Physical Therapy at 703-859-6613 to play at your best.
