A sprained ankle can get in your way if you work on your feet or are physically active. Despite your ankles’ limited range, they are vital to your ability to stand, walk, run, and go on with life. It’s always important to practice proper care and be mindful of your activities. This ensures your ankles do not get compromised.
Different Types Of Sprains
Let’s do a quick walkthrough on sprains. In a nutshell, a sprain is an injury to your ligaments. An ankle sprain is one of the most recurring types.
A sprain has three types, depending on the severity of the condition:
- Grade 1 (mild sprain) – results from a minimal ligament stretching without tearing. You may feel tenderness, swelling, and pain, but not joint instability.
- Grade 2 (moderate sprain) – involves partial ligament tearing. You may experience some loss of function and a reduced range of motion.
- Grade 3 (severe sprain) – results from a total ligament tear. It comes with severe pain, bruising, swelling, and tenderness. Being on your feet may be impossible.
What Can You Do To Avoid A Sprained Ankle?
While accidents are not completely avoidable, there are a few lifestyle modifications you can implement to take care of your ankles.
Here are six tips to help you prevent getting a sprained ankle:
1. Maintain Your Balance And Strength Through Exercise
Your ankles perform an essential role when it comes to bearing your weight. That’s why you must ensure that your ankles are in good condition.
You can achieve this by engaging in strengthening exercises. This activity will strengthen the muscles around your ankles, legs, and feet. Having stable ankles and a good balance can help safeguard against sprains.
2. Always Warm Up Before Sports Play Or Exercise
Don’t jump straight into performing your sport or exercise routine. It can shock your ankles and lead to a sprain.
Instead, do some light stretching before doing any physical activity. You may also opt for a slow jog for up to three minutes to get your blood pumping. That can help your muscles warm up, too.
3. Slow Down Or Rest If You Feel Tired
Listen to your body. If you feel foot or ankle pain during any physical activity, don’t force yourself to continue. You can stop moving for a few minutes until you feel better. You can also lighten your routine.
If you were previously injured, don’t hasten yourself into returning to your routine. Ensure that you are medically fit and cleared by your doctor first.
4. Be Mindful Of Uneven Surfaces
Practice extra caution when standing, walking, or running on uneven surfaces. This may include hills, rock terrains, road bumps, and tree stumps. When you move on uneven surfaces, your ankles are more vulnerable to sprains and other injuries.
5. Wear Comfortable And Right-Fitting Shoes
Your footwear plays an important role when it comes to protecting your ankles and feet. If you are engaged in a particular sport or job, make sure you wear the right pair of shoes.
If you have low arches or pronate your feet, you should pick shoes that provide sufficient support. Lastly, remember that even the best footwear gets worn out over time. Replace your shoes accordingly.
6. Maintain A Healthy Weight
As previously mentioned, your ankles are integral in carrying your body weight. Thus, staying at a healthy weight is always a healthy practice. After all, your weight is a fundamental indication of your general health.
7. Visit Your Foot And Ankle Doctor
Lastly, don’t live out the pain forever. Are you experiencing any of the ankle symptoms below?
- Severe pain and swelling
- A shooting sensation when you stand or walk
- A sprain that doesn’t get better with home treatment
- Numbness or deformity in the ankle area
- Prolonged fever
If yes, don’t hesitate to call your foot and ankle doctor. Remember that it’s good practice to seek professional help when home treatments fail. This will help you avoid aggravating your condition any further.
Experienced and Reliable Foot And Ankle Doctor In Naples, FL
Are you looking for a reliable foot and ankle doctor in Naples, FL? Trust the Joint Replacement Institute with your care. We have experienced orthopedists like Dr. H. Kurtis Biggs and Dr. Brian Wallace who can give you top-of-the-line orthopedic care. We have the expertise in administering many state-of-the-art treatments – including advanced surgical procedures.
Do you want to know more about our orthopedic services? Give us a call today at (239) 261-2663, or use our easy online appointment request form. We are looking forward to providing you with the best foot and ankle care!