Prevent Sprained Ankles with These 3 Steps

Posted on: January 27th, 2017 by Horizon Rehab Blogger

A sprained ankle can happen when least expected. They occur when the foot twists, rolls or turns beyond its normal motions, and great force or pressure is exerted on it upon landing. Even taking a misstep on a flat surface can lead to a sprained ankle. Because of this, they’re one of the most common injuries to occur to the lower extremities. The American Academy of Orthopaedic Surgeons estimates that 25,000 sprains occur each day.

Fortunately, there are some things you can do to avoid spraining your ankle. Here are Horizon Rehab’s top three tips:

  • Build up strength.


While many people envision crunches and heavy weights when they think of building up strength, repetitive work dedicated to specific muscle groups can be just as effective. In fact, there are many muscle groups that are ignored during the typical gym routine. Squats, lunches, dips and rubber bands can all help develop your ankle strength.


  • Improve your balance.


If you’re unsteady on your feet, you’re more at risk to take a misstep and suffer a sprain. At Horizon Rehab, we regularly work with patients who need help with their balance. Some of the exercises you can start on at home include performing light exercises or tasks (such as brushing your teeth) while balancing on one foot. Our therapists can also device a plan for you to improve your balance.


  • Strengthen your core.


Hip control is actually quite important when it comes to preventive ankle sprains. If you do take a misstep, you’ll have an easier time correcting it if you can control the direction that your trunk moves. Start incorporating hip, back and abdominal exercises in your gym routine.


With the weather being cold and icy, one must be extra vigilant when it comes to protecting your lower extremities from harm. If you do experience a sprained ankle, Horizon Rehab is here to help. We can create a customized program for you to increase your strength and balance. Give us a call or email us today for an appointment.

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