Prevent an Ankle Sprain Before it Happens

Prevent an Ankle Sprain Before it Happens

Although a sprained ankle can result in a wide range of injuries, from minor ligament damage to complicated intra-articular fractures, it is most often a question of ligament damage, specifically to the lateral ligamentous complex of the ankle.

In terms of the severity of the damage and the ensuing harm to the lateral ankle complex ligaments, we define three degrees of injury: stretching, partial rupture, and total rupture (lat. rupture).

Causes of Sprained Ankle

A sprain occurs when your ankle is forced to "move out" from its normal position. Examples of situations that can lead to a sprained ankle include:

  • a fall causing a sprained ankle,

  • awkward landing or turn,

  • walking or exercising on an uneven surface,

  • a fall or clumsy step in high heels.

Symptoms of Sprained Ankle

A sprain is the most minor type of injury and always involves a stretch of the anterior talofibular ligament. The injured person expresses modest pressure pain, most commonly at the area of origin of the ligament on the fibula, as well as mild pain during both active and passive ankle motions. When walking, it might exert a full load on the foot while only causing slight irritation. There is some edema in the ankle.

A rupture of the anterior talofibular ligament and a partial rupture of the calcaneofibular ligament indicate the second degree of injury. The wounded person reports pain at rest and severe intensification when doing both active and passive activities. This soreness makes normal walking difficult. The joint is more swollen, with obvious ecchymoses and hemorrhage

A full rupture of the anterior talofibular ligament and calcaneofibular ligament, as well as a partial rupture of the posterior talofibular ligament and joint capsule, characterizes the third degree of injury. The pain is so intense that walking is impossible, and it worsens as you try to move the joint. It should be emphasized that joint movement is severely limited due to the massive swelling of the joint and hematoma.

In case of complete rupture, subcutaneous bleeding may also occur. Signs and symptoms of a sprained ankle are:

  • pain, especially when the weight of the body is on the affected foot,

  • swelling and, sometimes, bruising,

  • limited range of motion.

If your symptoms are severe, it is possible that you may have broken a bone in your ankle or lower leg.


During the examination, the doctor focuses the most attention on the way in which the injury occurred. In almost every situation, even a harmless one, the doctor will send you for an X-ray.

Prevention Tips

  1. Warm-up Prior to Exercise

Warming up properly before activity is one of the greatest methods to avoid an ankle sprain. Dynamic stretches, such as lunges or high knees, can help boost blood flow and prepare your muscles for action. Warming up can also help you improve your balance and coordination, lowering your chances of tripping or twisting your ankle.

  1. Wear Appropriate Footwear

Proper footwear is essential for preventing ankle sprains. Shoes with enough ankle support and traction can aid in the stabilization of your foot and prevent it from rolling or twisting. When shopping for shoes, aim for ones that have a strong sole, a secure fit, and ankle support.

  1. Ankle Strengthening

Muscle strengthening around the ankles can assist increase stability and prevent ankle sprains. Calf lifts, ankle circles, and balance drills can assist improve ankle strength and lower your risk of injury. Consider including ankle-strengthening activities into your daily exercise routine.

  1. Take Notice of Your Environment

Be on a watch for any situation that could harm You and make You sprain Your ankle. When playing a sport, keep an eye out for obstacles that could increase your chance of getting hurt.

  1. Take breaks as needed.

By reducing weariness and enhancing focus, taking breaks when needed can help prevent ankle sprains. Take regular breaks to stretch and rest if you are involved in a sport or other physical activity. This can help you avoid muscle fatigue, which increases your risk of injury.

  1. Maintain Correct Form

Maintaining appropriate form when exercising will help lower your chances of ankle sprains. When jumping, for example, make sure to land with your feet shoulder-width apart and your knees slightly bent. When running, aim to land on your midfoot rather than your heel to lessen the impact on your ankles.

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