How To Reduce The Risk Of Ankle Injury

Ankle injuries, sprains and strains, are very common regardless of whether you exercise, practice a sport or simply walk down the street. Has it ever happened to you?

There are several ways to treat ankle injuries at home as NHS suggests: protection, rest, ice, compression and elevation.

But how about we learn how they happen and how to keep your ankles “fit” and reduce the risk of sprains and strains.

The most common ways to reduce the risk is to wear the correct type of shoes for the activity and warm up properly before workout.

But how many times will you warm up before stepping on the side of the road or twist your ankle while wearing high heels? As if you planed to do it.

Ankle sprains and ankle strains often occur if you change direction or speed suddenly, fall or land awkwardly.

To ensure your muscles, ligaments and tendons are prepared for “the unexpected” you can do a number of simple things…..throughout the day, no need to take time out of your schedule:

  1. Stand on one leg, balance – to strengthen the ankle and foot stability muscles; you can do this while talking to your friend on the phone or watching tv (make sure you are aware of what is around you, in case you lose balance and fall; safety first)
  1. Ankle rotations – for ankle mobility; may seem too simple but done regularly while you sit on the tube it can make a difference…..if you actually do it; turn off your facebook on your phone and use your time on the tube instead of wasting it
  1. Full squats – squat all the way down without any weights; squats will strengthen stability muscles, mobilize your ankles and they do so much more for your body and health


Fine, I said you don’t have to take time out of your schedule but you have to for the squats. Or do you? How many time do you sit and stand during the day? Many times. Use that to:

  1. Place your feet hip width apart
  2. Toes facing forward
  3. Back straight – chest proud – looking forward
  4. Stand up as if you are standing up from a squat
  5. Sit down in a squat

Sure, it’s not a full squat but it still strengthen your stability muscles and mobilize your hips,

This is a fast explanation of a squat. If you are unsure message me and I will ensure you do it the right way so you don’t develop incorrect habits. When in doubt contact me.