Diversify Your Fitness Routine To Prevent Ankle Strains

Ankle sprains and strains are one of the most common injuries faced by runners and are one of the most common reasons for lost time in athletics and marathon training.  With months of dedication and preparation coming to a drastic halt following an injury, prevention takes precedent. While not 100% avoidable, athletes can take 4 simple steps to significantly minimise their chances of injury. 

Ankle strengthening. Running will help build endurance but it won’t build up the muscles around the ankles. In the ongoing battle against injury, an athlete’s best armour is building a strong body, which means strong muscles, ligaments, and tendons.  

Athletes should commit to ankle specific strength training to ensure they create stable stability. An example is using a band and wrapping it around the foot to create resistance as you move the foot up and down and in and out. For athletes with reoccurring injuries, a visit to a physiotherapist is always advised for professional programs to help regain and build strength and stability. 

Balance and flexibility:  Balance plays a key role in helping minimise the risk of injury as it helps the body control itself during all types of high impact exercises and movements. This is why you will see many runners and marathon devotees heading to their local Pilates and yoga gyms during the weekends, which also takes us to our next point… flexibility. 

Much like a car, the body’s muscles and tendons are all interconnected and a loose screw in one place can affect a totally different area, therefore stopping a smooth ride. Ok in sport’s terms, tight muscles in the hips, as an example, may cause an uneven gait and therefore increase the risk of injury and a rolled ankle. 

Taping and bracing: While non-negotiable for those who have experienced ankle injury in the past, taping and bracing is highly recommended for athletes who participate in high-impact sports or feel as though they have unstable ankles. A study published in the "American Journal of Sports Medicine," in 2011 found that ankle braces reduced the rate of acute ankle injuries by 68 percent in basketball players. 

Don’t be a weekend warrior: Nothing will increase the probability of an ankle injury like diving headfirst into an intense training routine after months of neglect or in some cases after no previous commitment to exercise at all. Listen to your body, rest when required and know the difference between muscle pain and reoccurring pain.