How To Treat And Prevent A Sprained Ankle

Wear Appropriate Shoes

Individuals who have had one sprained ankle are at a higher risk of developing another. In addition, individuals who are quite active also increase their risk of ankle sprains. However, they can all reduce this risk if they wear appropriate shoes when they are physically active. This means that individuals who want to run should purchase shoes that are meant for running. Those with unstable ankles or a habit of rolling them may want to consider running shoes marked as ‘stabilizing.’ Wearing hiking shoes or hiking boots on outdoor hikes is crucial, since many types of terrain increase the risk of rolling an ankle. Hiking boots, in particular, provide significant support to the ankles.

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Try Strengthening Exercises

Strengthening exercises are vital in preventing future ankle sprains, particularly when individuals are recovering from a recently sprained ankle. One of the most common strengthening exercises to try is for individuals to trace every letter in the alphabet with their big toe. Doing this with all of the letters makes individuals rotate their ankle in all directions. If patients are recovering from a sprained ankle, they may not be able to do all letters initially, but they should work up to it and continue this exercise regularly. Standing on one leg for short periods, such as thirty seconds to a minute, helps improve ankle strength as well. Another option is to sit down with only one foot flat on the floor and move that knee side to side for a few minutes.

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