FACT SHEET
Can You Prevent Ankle Sprains?
There are many things you can do to reduce the likelihood of an ankle sprain, however it is impossible to prevent it 100%, regardless of what measures you take, because there are many factors out of your control. If you step onto another player’s foot, or land awkwardly on uneven ground, which in turn forces your ankle to twist beyond its normal range of motion, an injury is going to occur, however taking preventative measures is still important.
Preventative Measures:
So what preventative measures should you undertake? Ankle taping is one of the best preventive measures any sports person undertake, which is why you will see all elite basketball and football players have this done prior to taking the field, however most younger and non-elite sports people won’t strap their ankles until after they have had their first injury, as they cannot see the benefit of prevention until it is too late.
The cost involved in buying strapping tape may be a reason many sports people do not tape prior to playing, however Ankle Braces are an alternative to taping ankles and long-term may be cost effective, however ankle braces do take up more room in the shoes.
Following an Ankle Sprain:
After an ankle sprain, the ligaments, which hold the joint together, become weakened, and if not treated properly, will increase the likelihood of further ankle sprains.
This is why it is important to seek treatment as soon as possible after the initial injury. Regardless of the severity of the ankle sprain, it is important to follow the R.I.C.E. principal as soon as possible after the injury, which involves Rest, Ice, Compression and Elevation. (For more information on R.I.C.E, ask your Team Sports Trainer, Podiatrist, Physiotherapist or local GP)
Rehabilitation:
Most sports people return to their sporting activity as soon as they can walk/run pain free, however before recommencing your sporting activity, it is very important to have a good rehabilitation program put in place, which will involve strengthening the muscles around the ankle joint and training them to work correctly.
Foot-Types:
Certain foot-types are also more prone to ankle sprains. People with high arched or overly mobile feet seem to have more ankle injuries than normal foot-types. Placing Foot Supports into your sports shoes will help reduce abnormal movements and therefore reduce the chance of an ankle injury.
