Know How to Prevent Ankle Sprains: Three Effective Tips

According to a survey, about 25,000 people from all across the globe suffer from ankle sprain every year. Most of the times, the sprains occur when one is in the middle of a sports activity, but, sprains can also occur when they are walking across their garden or climbing up and down the stairs.

The healing time for almost all ankle sprains is somewhere between four and eight weeks. Tissue remodeling and nerve deficiencies, however, can last for a year. While there are several articles on treatments, the following write-up focuses on ways to prevent ankle sprains. Please check them out now.

Enhance Flexibility

The stability between flexibility and strength is significant. Simple stretching for a minute or so after a warm-up can provide relief from discomfort and promote enough mobility to the lower legs. Joint or ligament hypermobility is a clear indication of ankle sprains, so, stretching must be performed comfortably and cautiously.

Maintain Balance

The foremost way to keep ankle sprain at bay is to enhance balance. To do so, you must understand how exactly balance works inside the body.

For starters, the sight affects balance probably because human body moves based on experience, anticipation, and expectations from what it perceives. Without the eyes, the body has to use its capacity to sense where it is in space. This is called proprioception.

There are about 45 miles of nerve tissues in the body. They also help maintaining balance. For instance, the nerves present in the ankle and foot allows you to realize what kind of surface you are walking, jumping, or running on.

The third balance involves the vestibular system. The inner ear informs you if you are spinning, moving, falling, or changing any position.

You are believed to be in a good shape when all the three balance systems work together seamlessly.

There are so many ways to enhance balance and prevent the chances of injuries. You can practice balance by standing on one foot when performing an upper body exercise or when brushing the teeth. The nerves in the ankle and foot will adjust with and train the muscles in the ankle, hip, and leg to regulate the movements.

Reinforce the Core

The function and strength of the hips and trunk determines how you move. Imagine running and changing the direction abruptly. If you do not have enough core strength, your body will probably continue moving because of lack of hip control. With the weight pushing past what the ankle and foot can control, the end outcome will either be a fall or a rolled ankle. This is why you must pay attention to reinforcing your hip, abdominal region, and back during workouts.

According to a renowned sports medicine doctor, the role of ankles is to adapt to diverse ground interactions and offer the legs support when they have to travel great distances. Ankle sprain can happen to people of all ages but generally common in teenage years though can be happening throughout life.