Ankle sprains are a common injury that can happen to anyone, especially athletes and active individuals. One of the most common types of ankle sprain is lateral ankle sprain, which occurs when the ligaments on the outside of your ankle are stretched or torn. Lateral ankle sprains can be caused suddenly during physical activity like running, jumping, or even walking on an uneven surface. In this blog post, we will explore what triggers lateral ankle sprain and what you can do to prevent it from happening.
Weak Ankles
One of the main reasons for lateral ankle sprains is weak ankles. If your ankles are not strong enough to support your body weight during physical activity, there is a higher risk of twisting or rolling your ankle. Strengthening exercises like calf raises, balance training, and resistance band exercises can help improve ankle strength and reduce the risk of injury.
Poor Footwear
Wearing improper footwear during physical activity can also increase the risk of lateral ankle sprains. Shoes with poor support or traction can cause your foot to slide or twist in an unnatural way, leading to injury. Make sure you wear shoes that fit properly and provide adequate support for your feet and ankles.
Overuse
Overuse injuries occur when you perform repetitive movements that put stress on your joints and muscles without giving them enough time to rest and recover. This can lead to inflammation and weaken the ligaments in your ankles, making them more susceptible to injury. To prevent overuse injuries, make sure you vary your workouts and give yourself enough time to rest between activities.
Uneven Surfaces
Walking or running on uneven surfaces like gravel roads or rocky trails increases the risk of lateral ankle sprains because it puts extra stress on your ankles as they try to stabilize themselves on unstable ground. Always be aware of where you are walking or running and take extra care when on uneven terrain.
Previous Injuries
If you have had a lateral ankle sprain in the past, you may be more prone to reinjuring your ankle again. This is because previous injuries can weaken the ligaments and make them more susceptible to further injury. This could also cause you to be at a higher degree of lateral ankle sprain stage when you experience this injury. To prevent reinjury, make sure you properly rehab your ankle after an injury and continue with strengthening exercises even after it has healed.
Lateral ankle sprains can be painful and frustrating, but they are also preventable if you know what triggers them. By taking care of your ankles through proper exercise, footwear, and rest, you can reduce the risk of injury and keep yourself active and healthy. If you do experience a lateral ankle sprain, seek medical advice from a physiotherapist or chiropractor to ensure proper treatment, rehabilitation, and lateral ankle sprain symptom management. Stay safe and stay active!
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Dr. Laura Rashty, BSc, DC, or another Kitchener chiropractor at CARESPACE. We are happy to listen and are here to help!
