Top 5 Evidence Based Ways to Prevent Recurrent Ankle Sprains

Ankle sprains are one of the most common injuries for athletes and active individuals alike. When ligaments that support the ankle are stretched or torn, it leads to pain and instability. After experiencing an ankle sprain, the likelihood of future sprains increases significantly. In fact, research shows that nearly 70% of individuals who have had one ankle sprain are at risk of a second sprain. Here, we will discuss five practical, evidence-based strategies to help prevent these recurrent injuries.

1. Strengthening Exercises

Strengthening the muscles around the ankle is crucial to its stability and function. Evidence shows that exercises targeting the calf and surrounding muscles can significantly improve ankle stability. Beneficial exercises include:

• Calf Raises: These can be performed on flat and elevated surfaces to enhance strength.

• Ankle Dorsiflexion: This exercise focuses on lifting the foot upwards, helping to strengthen the muscles at the front of the lower leg.

• Resisted Inversion: Using resistance bands to perform inversion movements can improve strength in the ankle.

  
  

A consistent strength training programme for the lower body can enhance overall stability, reducing the risk of future sprains.

2. Proprioception Training

Proprioception is your body’s awareness of its position in space, and improving it can lead to better balance and stability. Engaging in exercises that challenge your balance is vital. Consider:

• Standing on One Leg: Hold for 30 seconds on each leg to improve stability.

• Using a Balance Board: This can challenge your proprioceptive skills further, making your body more aware during movements.

  
  

Research indicates that proprioceptive training can reduce recurrent sprains by up to 50%. This enhancement in spatial awareness is crucial during physical activities.

3. Use of Ankle Braces

Wearing an ankle brace during high-risk activities offers extra support that can be critical in preventing re-injury. Studies show that athletes who wear ankle braces are 50% less likely to suffer from a recurrent sprain compared to those who do not. When choosing a brace, look for:

• Functional Ankle Braces: These allow for full range of motion while providing the necessary support.

• Proper Fit: Always select a brace that fits snugly to avoid restricting blood circulation.

  
  

Specialty shops may offer customised options to ensure optimum support.

4. Warm-Up and Stretching Routines

A proper warm-up is crucial for preparing the body for physical activity. Increasing blood flow to the muscles can enhance performance and reduce injury risks. The best routines incorporate:

• Dynamic Stretches: Movements like leg swings or walking lunges warm up muscles actively.

• Static Stretches: Post-activity, hold stretches to improve flexibility and reduce muscle tightness.

  
  

Research indicates that individuals who incorporate effective warm-up routines are 30% less likely to sustain ankle sprains during sports activities.

5. Gradual Return to Activity

If you have suffered an ankle sprain, patience is key. Rushing back into high-impact activities can lead to a higher risk of re-injury. Here’s how to do it safely:

• Follow a Rehabilitation Programme: Work with a healthcare professional to design a tailored recovery plan.

• Progress Gradually: Start with low-impact exercises, gradually increasing intensity as you heal.

  
  

Evidence shows that those who take time to rehabilitate properly have a significantly lower chance of experiencing further sprains.

Stay Injury-Free and Active

Preventing recurrent ankle sprains is not just about avoiding one injury; it is about embracing a proactive approach to overall ankle health. By incorporating strengthening exercises, proprioception training, ankle braces, effective warm-up routines, and a gradual return to activity, you can greatly minimise your risk of future injuries. Always consult a healthcare professional before starting any new exercise routine, particularly if you have a history of ankle injuries. Stay safe and enjoy your active lifestyle with confidence!