5 Things To Keep In Mind To Avoid Ankle Injuries
by Shruti Sharma Content CuratorAnkle injuries and recurrent
sprains can cause quite a bit of discomfort. Particularly if you are an athlete
who loves to walk, run, play sports, or even hike. Repeated injuries stress the
ankle joint and the ligaments. While remaining active and in shape are very
important for your overall health, it is also important to avoid ankle
injuries. Here are a few things you may want to keep in mind to avoid stressing
the ankle –
·
Choose
the right footwear – Not all shoes are made equal. One of the commonest
mistakes we make is picking the wrong footwear for the type of activity. Athletic
shoes can be specifically designed for running, training, and walking. Walking
and training shoes typically have greater ankle support while running shoes
provide great cushioning. Field shoes are fitted with studs or spikes. While
buying shoes it is important to try them on and not buy them online.
·
Avoid
hill running or running on rugged surfaces - It is best to avoid rocky
terrain or gravelly surfaces when you run. This may not be always possible if
you are training for a cross country race or are running outdoors but as far as
possible it is best to stay on joggers’ tracks and paved pathways. If you have
a stressed ankle, in particular, it is important to avoid uphill runs. This
considerably increases the risk of recurrent ankle injuries.
·
Strengthen
leg, calf, foot muscles – Before you start any strenuous workout regimen it
is important to build up the pace. This means that the risk of ankle injuries
and strains are reduced if you strengthen the leg, calf, and foot muscles. Strong
ankle and lateral leg muscles, hamstrings, gluteal muscles and quadriceps make
for better alignment and support the ankle.
·
Use the
right bandage – Most ankle injuries require treatment and support. Using
the right bandage like a crepe bandage and tape works with most
injuries. Serious ankle injuries may need a cast and movement support apart
from rest. Whatever the case, it is important to seek professional medical help
when it comes to ankle injuries.
·
Get the
right gait – Recurrent ankle injuries and sprains are sometimes the result
of a faulty gait. The pressure on the little toes and the outer edges of the
feet can cause ankle injuries. If you are into sports and your coach or trainer
thinks your gait may be off, it is important to enlist the help of a
professional for gait correction.
If you are prone to recurrent
ankle injuries it is advisable that you find an expert orthopaedic doctor who
will help you with exercises and remedies that will strengthen the muscles and
ligaments around the ankle. It is also best to carry practice ankle tapping
with anchor strips. These are available with medical suppliers and sites that
carry devices like hearing aid batteries and bandages. Smart
Medical Buyer is one of the best options for medical instruments and products.
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Created on Oct 31st 2019 04:23. Viewed 373 times.