An ankle injury affects the ankle joint and surrounding tissues. It can be caused by a fall, twist, or direct blow to the area. Some of the most common causes include twisting or turning the ankle in an awkward way, stepping on an uneven surface, wearing high heels or shoes that don’t fit well, and participating in sports or other activities that put stress on the ankles. Symptoms may include pain, swelling, bruising, and difficulty moving the affected leg.
An ankle injury is a big problem, whether or not you are an athlete. However, if you are an athlete, you don’t want to be sidelined by an ankle injury, or any other injury for that matter.
If you have a problem with chronic ankle injuries, you should be looking at what is causing it. Here we will talk about what to do if ankle injuries seem like a never-ending problem for you.
Strengthen the Muscles Around Your Ankles
This will help support your joints and ligaments and make them less susceptible to injury. One way is to do calf raises. Another way is to do ankle rotations, either with or without weight resistance. You can also try doing standing leg lifts, keeping your feet flexed as you lift your leg up and down.
Improve Your Ankle Flexibility
Having a good range of motion in your ankles will help them withstand the rigors of activity better. Try incorporating some basic stretches into your warm-up routine daily.
- Do calf stretches every day. A simple stretch is to stand with your feet flat on the ground and your heels hanging off the edge of a step. Slowly lower your heels until you feel a stretch in your calves, then hold for 30 seconds.
- Another good stretch is to sit on the ground with one leg extended in front of you and the other bent with the foot placed flat against the inner thigh. Reach forward and try to touch your toes on the extended leg; hold for 30 seconds and repeat with the other leg.
- Try some basic yoga poses that will help open up your hips and ankles, such as Pigeon Pose or Camel Pose. Start slowly at first and only go as deep into each pose as you feel comfortable; never force yourself into a position that causes pain.
Wear Supportive Shoes
It could be that your shoes are not providing adequate support for the activity. This is especially important if you have flat feet or high arches, as it helps to stabilize the foot and reduce stress on the ankle joint itself, as well as the supporting structures. There is right athletic footwear according to each sport or physical activity. Buy your shoes from a store that specializes in your sport or activity, or consult a podiatrist.
If ankle injuries keeps happening, it’s time to seek orthopedic care. There are serious risks associated with repeated ankle injuries. Why not let experts pinpoint the cause and give you the proper treatment for your ankle issue?
Ankle Injury Treatment in Baltimore, MD
The orthopedic surgeons at Orthopaedic Associates of Central Maryland provide expert treatment to patients with ankle injuries. We offer comprehensive services – on-site diagnostic testing, an ambulatory surgery center, and rehabilitation.
Our foot and ankle doctors are also well-trained and highly experienced in minimally invasive surgical techniques to repair the ankle. We have locations in Catonsville, Columbia, Eldersburg, and Fulton. Our Clarksville, Ellicott City, Jessup, and Westminster offices are dedicated to physical therapy, which is critical to your recovery and rehabilitation. Schedule an appointment using our online request form or call our office at (410) 644-1880 (855) 4MD-BONE. We look forward to bringing you the best in ankle care in Maryland.
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