9 Tips to Prevent Ankle Injuries
The best way to keep your ankles pain-free is to take steps to prevent injuries from happening.
Ankle injuries can happen to anyone, whether you're an athlete, a weekend warrior or just going about your day. That's because you use your ankle in almost every type of movement you do, from climbing steps and getting into your car to taking a walk or playing a game of pickleball. The good news? There are simple steps you can take to better protect your ankles from injuries causing pain and disability.
Here are 9 tips to help keep your ankles safe and strong:
- Warm up before activity. Always warm up before exercising or engaging in physical activity. A proper warm-up increases blood flow to your muscles and prepares your body for movement, reducing the risk of sprains and strains.
- Strengthen your ankles. Regularly doing exercises that target ankle strength can help stabilize the joint. Try toe raises, ankle circles and resistance band exercises to build muscle and improve flexibility.
- Wear proper footwear. Shoes that fit well and provide good support are crucial for ankle safety. Choose footwear that's appropriate for your activity, like running shoes for jogging or hiking boots for rough terrain.
- Watch where you're walking. Uneven surfaces can easily cause a misstep and lead to an ankle injury. Be mindful of your footing, especially on trails, gravel or slippery areas.
- Use supportive gear when needed. If you've had previous ankle injuries or play sports with a high risk of twists, consider wearing an ankle brace or taping your ankles for extra support.
- Improve your balance. Good balance helps you stay steady and reduces the risk of rolling an ankle. Activities like yoga, tai chi or using a balance board can enhance your stability.
- Don't overdo it. Overuse is a common cause of ankle injuries. Listen to your body and take breaks when needed. Gradually increase the intensity of your workouts to avoid overloading your joints.
- Stretch regularly. Flexible muscles and tendons around your ankles can help prevent injuries. Stretch your calves, Achilles tendons and the tops of your feet to keep everything limber.
- Stay active. A sedentary lifestyle can weaken your muscles and joints, making injuries more likely. Staying active strengthens your body and improves coordination, which protects your ankles.
By following these tips, you'll reduce your risk of ankle injuries so you can keep moving with confidence.
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Date Last Reviewed: January 15, 2025
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Perry Pitkow, MD
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