When stopping suddenly or changing direction during exercise, ankle injury becomes an issue. Indeed, the experts over at foot and ankleclinic Beyond Podiatry recommend protecting your ankles as this will help prevent painful sprains and strains. Below we discuss the steps to take before, during, and after exercise to help care and protect your ankles. If you follow these precautions, you can stay active while avoiding potential visits to the ankle doctor.

Warm Up and Stretch Your Ankles

Making time to warm up the ankles and lower legs before any workout is really important. Spend at least 10 minutes increasing blood flow to these areas, which itself significantly reduces the risk of strains, sprains, and other similar injuries. Point and flex the feet, moving your ankles through their full range of motion. Following that, walk on your heels and then your toes, which will stretch the calf muscles.

You can then face a wall, stand about two feet away, and lean onto one straight leg for 30 seconds to stretch the opposite calf and Achilles tendon. Switch sides and repeat. This simple routine ensures your ankles and lower legs are ready to perform at their best during your workout.

Wrap or Tape Vulnerable Ankles

If you have a history of ankle injuries or instability, wrap or tape them prior to activity. Compression braces, sleeves, and athletic tape limit unwanted motion that could lead to reinjury. They also provide some physical support.

Use sports tape designed specifically for ankles and feet. Apply it with the ankle bent at a 90-degree angle in an open basket-weave pattern with two strips crossing over the front of the ankle bone. There should not be tension or pressure on the skin which could restrict circulation.

Ask a professional athletic trainer to teach proper taping methods. Wraps and braces should fit snugly but not restrict movement. Test them with light jogging before vigorous activity.

Wear Supportive Athletic Shoes

Well-fitted athletic shoes are essential ankle protection during exercise. Look for models with excellent torsional rigidity in the sole to prevent too much foot rotation. Midsoles cushion impacts from jumps and pivots. High tops provide more stability than low tops.

Replace shoes at least every 350-550 miles or if the heels or sides are very worn. Visit a specialty running shop and try shoes on at the end of your workout, when feet are largest. A complete gait analysis can match your foot strike, arch type, and sport movements to ideal models. Custom orthotics also improve alignment.

Mind Your Movement Patterns

Many ankle sprains happen because of poor body mechanics and awareness during activity. landed jumps and moves requiring balance like squats, lunges, and deadlifts. Avoid rolling your feet inward or outward while bearing weight in athletic stances.

Practice balance routines like standing on one leg with eyes open then closed. Do lateral lunges and hops using proper joint alignment. Always bend knees over toes and step wide enough to keep heels down during squats and lunges. Activate core during single leg moves. Landing softly with bent knees and hips helps absorb shock.

These proper movement patterns enhance ankle and lower body stability. They make it less likely you will make quick uncontrolled motions that could damage ankles. Mastering biomechanics helps prevent compensation patterns that cause injury over time.

Conclusion

Taking well-rounded precautions makes ankle injuries less likely when you are active. Prepare them to perform at their best through proper warmups, bracing, shoes and movement mastery. Know how to care for strains or rolls promptly. A comprehensive rehabilitation program further bolsters ankle durability so you can exercise vigorously with peace of mind. Protect those ankles now and they will support you for miles to come.