Ankle sprains and injuries are common for athletes and people who take part in sports or are active. Therefore, knowing the methods suggested by orthoepic surgeons to prevent ankle injuries is critical. Let’s begin!

Warm Up Before Starting The Session

Warming up is the rule followed by everyone who wants to avoid injuries. It sends your muscles and joints the signal to prepare for exertion. A warm-up is done by light stretching or a slow jog for 2-3 minutes.

Stretch It Out

This goes hand in hand with the above tip. As most ankle and foot injuries are a result of less to no stretching, if you want to prevent ankle sprains, make sure your warm-up moves include stretching. Furthermore, never over-stretch or stretch in a way that puts unnecessary stress on the foot or ankle.

Choose The Correct Shoes

You need the right shoes that fit the activity you’re participating in. Ensure that you’re getting the right support from the footwear that keeps your feet comfortable during the sport. Cross-training shoes are generally good, but the right shoes for the sport will be the best for your feet.

Train Your Muscles For The Sport

If you go into a hard routine with no training, it will put a huge amount of stress on your body and it’s a recipe for disaster and injuries.

For best results, start from a modest training session and gradually increase the duration and difficulty so your muscles build with time and respond well. Furthermore, the importance of cross-training is paramount as different types of training help your muscles build much better.

Replace The Shoes Regularly

Taking part in sports or activities with worn-out shoes will put excessive pressure on your feet leading to feet ache or worse, injuries. If your run a lot, you should make sure that you’re replacing your shoes every 6 to 12 months.

Don’t Run On Uneven Surfaces

Running on rocky terrains or similar uneven surfaces can result in injuries because your feet don’t get the support they need from the surface. If your sport requires you to run on a specific surface, train for the surface. So, if you need to run a dirt road, training on a concrete surface won’t prepare you well.

Take Care When Running Uphill Or Downhill

Running uphill is great for your muscles but as mentioned before, you should begin this small and then gradually increase the distance and duration. Furthermore, much caution is required for running downhill because it can cause more injuries than running uphill. Try not to go too fast and too much.

Prevent Recurrent Injuries

Nothing is worse than suffering from the same injury multiple times. Use the right supports like a brace or tape to avoid injuries. Moreover, mix things up with cross-training to keep your muscles from overuse and repetition.

Focus On Nutrition

People who don’t take a balanced diet are more prone to ankle sprains and fractures. Because certain deficiencies like low vitamin D in the body make it prone to fractures upon impact. Discuss with your doctor or coach to prepare a diet plan that fulfills your body’s nutrition and energy demands.

Know Your Body And Your Conditions

There are many medical conditions that make people with those conditions more prone to injuries than the general population. If you’re suffering from injuries often, get yourself checked by a doctor for diagnosis and treatment for the condition. Moreover, being more aware and mindful during the sports activity helps as well.

Never Continue The Activity With Ankle Pain

Continuing the activity even when you’re feeling a degree of pain will worsen the injury for you. Try to modify the activity and if the pain continues, stop it completely and seek medical help.

Work On Your Skills

Learning the correct way of running, jumping, landing, and similar moves will aid you immensely in preventing injuries. Work with your coaches and experts to learn the correct methods and train rigorously to perfect your technique.


Preventing ankle and foot injuries requires knowledge and help from the right people. However, if you feel ankle pain with activity, visit a podiatrist Woodbridge as soon as possible because quick treatment and rehabilitation ensure faster recovery.