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Working out is great for your physical and mental health. But even if you’ve been in a consistent exercise routine, all it takes is a few seconds to roll an ankle and put yourself out of commission.
Ankle sprains are extremely common, even in younger people. If you’re getting active, you increase your risk for this kind of injury. You should keep working out — but you should put protections in place to help yourself avoid an ankle issue.
Because we specialize in sports medicine, William T. DeCarbo, DPM, FACFAS, and our team at Greater Pittsburgh Foot & Ankle Center have some tips to help you protect your ankles. And if you do run into an ankle issue, you can always visit our office in Wexford, Pennsylvania, for care.
#1: Wear the right shoes
Do a little research on the right kind of shoe for your activity. The best shoe to protect your ankle when trail running, for example, is very different from the right shoe to protect your ankle while playing basketball. Find a pair that delivers the support your ankles need for your workout of choice.
Also, make sure the shoes fit well. Overly tight ones can cause blisters and calluses, but loose ones are actually riskier for your ankles. If you’re sliding around in your shoes, your ankles have to work harder to stabilize you.
Finding the right shoes doesn’t set you up for life, though. Replace them periodically. As shoes wear out, their supports can weaken and their soles can develop wear patterns. That makes you more likely to have an ankle issue.
#2: Warm up beforehand
Stretch before you get active and then warm up slowly before you launch into your workout. Some light cardio (e.g., a slow jog, jumping jacks) that you gradually ramp up helps your body get ready to move. This reduces your risk of strains and sprains.
#3: Focus on strengthening your ankles
With strategic exercises, you can strengthen the muscles and tendons that support your ankles. Some good options here include:
- Standing heel raises
- Single-leg balances
- Squat jumps
Adding some ankle-focused reps to your workout routine can help you support this part of your body, which supports every step you take.
#4: Listen to your body
If you land wrong and feel a twinge in your ankle, pay close attention to the area. A lot of people try to “walk it off.” But when you’re working out, your body creates endorphins (natural painkillers). So the issue in your ankle might be bigger than you feel in the moment. And continuing to put weight on it can make it worse.
Don’t push past discomfort. Rest your ankle if it ever hurts, and stay off it until you don’t have any pain.
#5: Get extra support when you need it
If you have a history of ankle sprains or you want to be proactive about avoiding them, talk to Dr. DeCarbo. With tools like taping, bracing, or custom orthotics to put in your shoes, he can help you protect your ankle as you exercise.
To talk with a sports medicine specialist about the right safeguards for your ankle, call our office or book your appointment online today.