6 exercises to keep you away from ankle injuries

Ankle injuries are a common issue for runners. Regardless of the severity, they can disrupt training plans and lead to feelings of frustration and fatigue. The most common injury is an acute ankle sprain, which most runners experience while exercising outdoors.

Although not the most common running injury, a sprained ankle is undoubtedly a runner's number one enemy.Stepping on an object, uneven ground, or slippery surfaces can all lead to a sprained ankle.

Ankle ligament sprains can be classified into three categories: Grade 1, mild damage; Grade 2, moderate damage; and Grade 3, severe damage, which means a complete ligament tear. If you suspect a Grade 2 or higher sprain, you should seek medical attention immediately. Today, I'll explain how to handle an ankle sprain.

Protecting your ankle is crucial.

When running, the foot and ankle are the first to contact the ground. The body's force is transmitted through cushioning, support, or propulsion to complete this ancient and vital activity. Therefore, it's particularly important to protect the foot and ankle. As we know, the foot and ankle must bear the body's weight, allowing for agile movement on the ground, while also requiring flexibility.

The bones and joint surfaces of the foot and ankle are numerous, and the ligaments play a key role in maintaining joint stability. An injury to the ankle during exercise can lead to issues in the joints of the same or opposite leg, which is not an exaggeration.

What are the symptoms of an ankle sprain?

Initially, there will be intense pain in the injured area, and the injured joint and surrounding soft tissue may swell rapidly. The injured foot may not bear weight, and there may be joint dysfunction, such as reduced range of motion and decreased strength.If there is a fracture or joint dislocation, there may be a deformity.

It's crucial to seek medical attention immediately if there is a dislocation or deformity, even if the injury seems minor. Continuing to exercise can lead to further injury.

What factors can lead to an ankle sprain?

1. Inadequate warm-up before running:Not fully stretching the joints and muscles during warm-up can easily lead to ankle pain.

2. Running shoes and track conditions:Inappropriate running shoes and hard training tracks can contribute to ankle injuries.

3. Weak ligament strength:Uneven and uncoordinated strength on both sides of the ankle can easily cause a sprain.

4. Excessive training intensity:High-intensity and continuous training can lead to the accumulation of old and new injuries, making it difficult for the ankle to heal.

5. Foot landing technique:Proper landing technique is crucial in running posture. Incorrect landing can easily lead to injury.

6. Heavy landing:Indifferent types of running, such as sprints and steady runs,choosing the wrong landing technique and landing too heavily can cause ankle injuries.

How long does it take to recover?

The recovery time for an ankle injury depends on the type and severity of the injury. Generally, there are two levels: a mild Grade 1 sprain can recover within a week with timely treatment. A high ankle sprain, characterized by ankle instability, requires more recovery time due to increased joint wear and capsule load during running.

Additionally, some people have habitual sprains. This often results from inadequate initial treatment and continued running, leading to decreased joint proprioception, ligament laxity, and joint instability, which can cause further sprains and ultimately prevent systematic running.

How to treat an ankle sprain?

The best way to treat an ankle sprain is timely treatment. The PRICE method (Protection, Rest, Ice, Compression, Elevation) within 24-48 hours is most effective for most injuries.

In simpler terms, rest the injured ankle, elevate it to promote blood flow, apply ice with a towel or ice pack, and use an elastic bandage for compression. This can reduce swelling and pain and speed up recovery. For severe injuries, consult a professional doctor.

However, some runners may panic and make incorrect decisions when they sprain their ankle. Continuing to walk or run despite the pain can worsen the injury. Rubbing the swollen ankle can cause more bleeding and bruising. Avoid using heat or ointments indoors.

6 exercises to strengthen ankle strength

When your ankle no longer hurts significantly and you can start some recovery activities, try these 6 exercises to strengthen the ankle joint. If you frequently suffer from ankle injuries, you can also do these exercises regularly to improve the stability and flexibility of your lower limb joints. This can make running more efficient, reduce energy consumption, and minimize the risk of ankle injuries.

Exercise 1: Jumping forward and backward with both feet

Exercise 2: Cross-step jumps

Exercise 3: Heel raises with forward and backward movement

Exercise 4: Straight-leg heel raises

Exercise 5: Calf stretches

Exercise 6: Single-leg toe touches with both hands

Summary

Ankle pain is a common issue among runners. It can result from a sprain or occur during and after running without a sprain. To address running-related ankle injuries, identify the causes in your training habits and seek effective solutions.

There are many ways to prevent ankle injuries. The most important is to strengthen the stability and balance of the ankle joint and improve the feel of the foot, shoes, and ground during running. This can be achieved through various combinations of barefoot running, wearing shoes, and running on grass or sand to make the ankle more stable, flexible, and strong.