Prevention

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Prevention of Sprained Ankles

Sprained ankles are the most frequently seen orthopedic injuries of the foot and ankle.  The anatomy of the ankle joint makes it susceptible to injury. 

 

The ankle joint is made up of three bones: the tibia, the fibula and the talus.  Tendons connect the muscles to the bones.  The ankle has many bones that form the joint.  Therefore, there are many ligaments to provide connections between the bones. 

 

If there is stress on the ligaments, there can be a stretch or a tear.  The ligament that is most commonly injury is the anterior talofibular ligament.  It connects the front part of the fibula to the talus bone on the front part of the ankle joint.

The key is to the prevention of sprained ankles since sprained ankles are problematic because it can certainly disrupt the normal activities of the person.  A program of ankle exercise will help you prevent injury by making the muscles stronger. 

 

That strength provides protection to the ligaments.  To work the ankle plantarflexion, stand in front of a table or chair.  Hold on to the table or chair for balance.  Raise up on the tips of your toes and hold for 6 seconds.  Slowly return to the standing position.   Repeat this exercise 10 times.  

Additionally, consider your footwear.  High-top tennis shoes, if the shoes are laced snugly, can provide a lot of support and protection for the ankle.  In addition, a weak ankle can be taped with a wide nonelastic adhesive tape for extra support. 

 

Avoid high heels or platform shoes; they create an imbalance that could result in another ankle sprain.  

Another common sense way to prevent a sprained ankle is to make sure that your home or where you are exercising is level.  Holes or obstacles are a main cause of sprained ankle as the person moves awkwardly when encountering them.  

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