How to Prevent Ankle Sprains
Disease description:
I sprained my ankle the last time I was jumping rope, and it took one month to recover. Therefore, how can I prevent ankle sprains while exercising?
Doctor's answer (1)
Dr. Chen Jian
Methods to Prevent Ankle Sprains:
1. Warm up before exercising: Warming up is a crucial step in preventing sports injuries. By engaging in warm-up activities, you can increase muscle temperature, enhance muscle elasticity and joint flexibility, and reduce the risk of sprains.
2. Wear appropriate footwear: Shoes should provide good support and cushioning to reduce the impact of ground reaction forces on the ankle. Also, avoid wearing high heels during vigorous activities to prevent ankle sprains.
3. Use protective gear: Individuals with a history of ankle sprains or insufficient muscle strength around the ankle joint can wear supportive devices such as ankle braces for localized protection and to enhance ankle joint stability.
4. Strengthen muscle strength: Strengthening the muscles around the ankle can provide better support and stability, reducing the risk of injury. It is especially recommended to perform strength training for the calf muscles, dorsiflexor muscles of the foot, and plantar muscle groups, such as heel raises and resistance band exercises.
5. Improve flexibility and balance: Good flexibility and balance help maintain stability in unstable environments and reduce the likelihood of sprains. Exercises such as yoga, tai chi, and single-leg standing can effectively enhance these abilities.
