ANKLE SPRAINS & STRAINS

Although ankle sprains and strains aren’t usually serious, the pain, tenderness and swelling that can accompany them can slow you down.

Ankle sprains and strains typically occur when your foot rolls inward as you fall or lose your balance. As your foot turns inward, the ligaments, muscles or tendons in the outer ankle over-stretch or tear.

Prevention

To prevent ankle injuries, wear comfortable, sturdy shoes with heels that are low and wide.  Do these simple exercises regularly to stretch and strengthen the muscles around your ankles:

Calf Stretches:

• Lean forward against a table or wall with your back leg straight and your front leg bent.

• Keep your back heel on the floor until you feel a stretch in the calf muscle of your back leg.

• Hold for 15 to 30 seconds and switch legs.

• Repeat

Heel Raises:

• Placing your hands on a chair or wall for support, rise onto the toes of both your feet.

• Hold for a few seconds and slowly lower to your starting position.

• Repeat

Toe Raise:

• Same position as above, only rise onto the heels of both your feet, hold and slowly lower to your starting position.

• Repeat

If ankle injuries are a recurrent problem for you, ask your doctor whether ankle braces, taping or sensory re-education (wobble board training) is right for you