Ankle sprains occur primarily because the lower limb is unable to protect itself at the moment of injury due to:
- delayed reflexes of the correcting muscles of the ankle usually made worse by muscle fatigue;
- tendency of a sprain to occur from a challenging terrain;
- poor footwear not suited for the terrain that is being walked on; or
- pre-existing issues such as where the ankle ligaments or ankle shape predisposes a patient to frequent ankle
As such, ankle sprains can be prevented by:
Training: Training helps build up muscle strength and prevents muscle fatigue that can often occur while travelling. It’s therefore good to include plyometric exercises, strengthening and balance and coordination drills in exercise routines. Regular breaks: Planning and taking regular breaks from walking during a trip helps prevent over-strain.
Regular breaks: Planning and taking regular breaks from walking during a trip helps prevent over-strain.
The right footwear: Choosing proper footwear for the terrain that we are travelling on can go a long way. Generally, comfortable jogging shoes with a rocker bottom profile, firm insoles and a good grip help in securing your foot and ankle in most terrains.
Visit your foot and ankle specialist: Finally, visit a foot and ankle specialist if you’re experiencing recurring foot sprains or pains for proper footwear assessment, physiotherapy exercises, injection supplementation and as a last resort, the latest minimally invasive surgical techniques to resolve your pains effectively.
In the unfortunate instance that you do have an ankle sprain, do practice the RICE (rest, ice, compress, elevate) steps to relieve the pain and consult a foot and ankle specialist to ensure there are no hidden fractures or ligament tears.
