Ankle injuries are more common than you think - here's how to protect yours
Summary
Ankle injuries account for about 5% of emergency department visits in the UK, according to NICE. A performance physiotherapist recommends improving foot awareness, strength, balance and control, and choosing shoes that leave room for the toes.Key Facts
- Ankle injuries account for about 5% of visits to emergency departments in the UK, according to NICE.
- Foot and ankle awareness involves sensing how the ankles move without looking down.
- Pressing the big toe into the floor and moving it toward a nearby pen are suggested awareness exercises.
- Heel raises can help build ankle strength when performed with stable, controlled movement.
- Walking heel-to-toe, practicing stairs with either leg and controlled sit-to-stand movements can develop balance and control.
- People recovering from ankle sprains can practice balancing on one leg while throwing and catching a ball.
- For tendon pain, slow exercises with a heavy load, such as weighted calf raises, may be used.
- Shoes should give the toes space; narrow-front shoes can squeeze them.
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