Ankle sprains are common joint injuries caused by tears or stretching of the ankle ligaments, which are delicate fibrous tissues connecting bones. Minor missteps, sports impacts, running on uneven terrain, obesity, and sedentary lifestyles increase the risk of an ankle sprain.
Here are 5 essential ways to prevent ankle sprains and their recurrence.
1) Watch out for ankle sprain signs
Many underestimate sprains compared to fractures, but ankle sprains can cause long-term issues like osteoarthritis or repeated injuries. Signs to monitor include:
- Swollen ankles
- Limping
- Bruising in severe cases
- Warmth to touch
- Loss of mobility
- Redness
- Hematoma
Because pain intensity varies, consulting a podiatrist is essential even without pain.
2) Warm up for sports
Sports often trigger ankle sprains, but physical activity is crucial for joint health. Adopting good habits helps prevention:
- Warm up at least 15 minutes before activity
- Avoid repetitive movements
- Wear proper supportive footwear, especially running shoes
- Plan rest breaks
Your podiatrist can provide personalized advice to stay fit and avoid sprains.
3) Apply the RICE method
If an ankle sprain occurs, use the RICE method to minimize damage:
- Rest: avoid pressure and movements on the injured ankle
- Ice: apply ice wrapped in cloth for 15 minutes daily for 72 hours
- Compression: use a bandage without wrapping too tightly
- Elevation: raise the foot to improve blood circulation
If no improvement appears within 2 days, consult a podiatrist.
4) Strengthen, stabilize and re-educate your ankle
Recurrence rates of ankle sprains are high. After injury, strengthen and stabilize the ankle through exercises, especially if athletic. Gradual resumption of sports and ankle re-education must be supervised by a podiatrist or physiotherapist to avoid setbacks.
5) Wear plantar orthotics
Custom plantar orthotics support and strengthen the foot, reducing the risk of repeated ankle sprains. Orthotics designed for sports enthusiasts improve performance and adapt comfortably to individual morphology.
The podiatrists at PiedRéseau have the expertise and equipment necessary to design the right orthotics.
With around 40 clinics in Quebec, PiedRéseau unites hundreds of skilled podiatrists to offer expert support and advice across the province.