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Posts Tagged ‘ankle injury’

Preventing Ankle Injury and Re-Injury

Ankle injuries are one of the most common injuries world-wide. Injury to an ankle can increase the risk of re-injury as much as 70%.

Sprains, strains and fractures can occur whether you’re actively participating in sports or just walking down the street. While most individuals recover from ankle injuries, there are often residual effects, such as localized weakness, and loss of balance that increase the risk of future injury. This residual effect can be offset significantly with proper rehabilitation and by creating and adhering to a safe, effective routine that addresses total body balance, range of motion, strength, coordination and stabilization.

The best way to manage an ankle injury is to prevent it from ever occurring. There is no substitute for building strength, flexibility, and balance for preventing ankle injuries. Proactively using tools such as the StrengthRite provides you with an excellent opportunity to remain injury free. Using your StrengthRite and other ankle rehab exercises daily will help you to build strength and flexibility and reduce your likelihood for injury.

Every day support is another important factor in preventing ankle injuries. While support is typically thought of in terms of ankle braces or tape, support can be easily incorporated into everyday life. Products such as heel cups and shoe inserts help to properly align your feet and help to avoid pronation (when the inside of your foot leans in) while providing support.

The following simple steps can also help lower the risk of sprains and strains.

  • Perform strengthening and balance building exercises before injuries occur. This includes strengthening all of the muscles around the ankle with both weight-bearing and non-weight bearing exercise.
  • Focus on more than the ankle. A well-rounded injury prevention program should focus on coordination and stabilization of the ankles as well as strengthening and increasing flexibility in the interconnective chain or the calves, hips, abs and back “core”.
  • Wear shoes that fit properly. Replace shoes as soon as the tread wears out or the heel wears own on one side.
  • Ease into any fitness routine.
  • Warm up before participating in any sports or exercise.
  • Avoid exercising or playing sports when tired or in pain.
  • Run on even surfaces.

For demonstrations of ankle strengthening exercises check out our video “Ankle Strengthening Exercises with StrengthRite.