[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2024\/12\/prevent-ankle-sprains\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2024\/12\/prevent-ankle-sprains\/","headline":"How to Prevent Ankle Sprains","name":"How to Prevent Ankle Sprains","description":"

Many people are prone to repeated, painful ankle sprains. These treatments and prevention techniques can help you recover from them and avoid future sprains.<\/p>","datePublished":"2024-12-19","dateModified":"2025-08-07","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/orthopaedics-regions","name":"UPMC Orthopaedic Care","url":"https:\/\/www.upmc.com\/services\/orthopaedics-regions","sameAs":"https:\/\/share-dev.upmc.com\/orthopaedic-surgery\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2024\/11\/GettyImages-804705124-e1734109838579.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2024\/11\/GettyImages-804705124-e1734109838579.jpg","height":866,"width":2000},"url":"https:\/\/share-dev.upmc.com\/2024\/12\/prevent-ankle-sprains\/","about":["Health Topics A-Z","Orthopaedics","Sports Medicine"],"wordCount":1058,"articleBody":"An ankle sprain happens when the ankle rolls or buckles to one side. This stretches or tears one or more ligaments in the ankle. Ligaments are thick, flexible bands of tissue that connect bones and keep the ankle joint stable.The most common type of\u00a0ankle sprain is lateral. It occurs when the foot turns inward and the ankle rolls outward. However, an ankle sprain can also happen when the ankle joint rolls inward.People who have an ankle sprain are prone to repeated ankle sprains in the future. That\u2019s why it\u2019s important to get treatment so the ankle heals properly and to take measures to prevent another ankle sprain.Sprained Ankle SymptomsIf you have a sprained ankle, you may notice the following ankle symptoms:Bruising.Pain, especially when you put weight on your ankle, walk, or run.Redness and heat.Swelling.Tingling or numbness (with a more severe ankle sprain).Telling the difference between symptoms of an ankle sprain, strain, or broken bone isn’t always easy. A sprained ankle will feel better when elevated and rested. If you break the ankle, it will likely continue to hurt, even when elevated.You should see a doctor to determine whether your injury is a sprain or fracture. If the doctor thinks you could have a broken bone, they’ll order an x-ray.If not, the doctor will examine your ankle and assess the swelling, flexibility, and strength. Based on the severity of the ankle sprain, the doctor will recommend treatment.Sprained Ankle TreatmentHere are the treatments that can help sprained ankles:An ankle brace or athletic tape \u2014 Your doctor or physical therapist can recommend the right brace or athletic tape to support your ankle as it heals.Exercise therapy \u2014 A professional can tailor an exercise plan to your ankle injury. Stretching and building strength gradually are essential. You can start physical therapy or exercise therapy only when the ankle has stopped swelling.Ice \u2014 In the first few days after a sprain, wrap ice in a towel and apply it to the sprain to help reduce swelling.Immobilization \u2014 Unlike with a broken bone, you don\u2019t need to keep the ankle still after a sprain with a cast, splint, or boot. Gentle movement is important to healing with an ankle sprain. However, doctors may suggest immobilization with a severe sprain for up to 10 days.Limiting activities \u2014 As your ankle heals, you should avoid certain movements, including running, heavy lifting, and sports. Depending on how bad the sprain is, you may need to limit activities for several days or several weeks. For severe ankle sprains, you may also need to use crutches for a short time.Over-the-counter pain medications \u2014 Nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen (Tylenol) can reduce short-term pain and swelling. However, taking these medications may present risks for people with certain chronic conditions, so you should talk to your doctor before taking them.Surgery \u2014 While rare, a severe ankle sprain that doesn\u2019t get better with exercise therapy and bracing may require surgery. Surgeons can reattach torn ligaments and reinforce weak, stretched ligaments.Ankle Sprain PreventionAnkle sprains are common, and a single, minor ankle sprain isn\u2019t usually a cause for concern. But some people are prone to repeated ankle sprains.In one study, people who sprained their ankles in the past were three times as likely to sprain them over a two-month period. (That\u2019s compared to those who didn\u2019t report previous ankle sprains.)One or more ankle sprains can cause \u201cwobbly ankles\u201d if the swelling damages the nerves in the ankle. The nerves send signals to different muscles to stabilize the ankle when you change direction or stand on uneven ground.If you have this problem, you can support your ankle by bracing and taking extra precautions. You can also retrain the nerves and muscles through exercises.Exercises to prevent ankle sprainsExercises can prevent ankle sprains by retraining the nerves, strengthening the supporting muscles, and increasing flexibility. If your ankle feels unstable when you exercise, a physical therapist can teach you how to exercise safely.Doing stretching and strengthening exercises at least three times a week lowers your risk of an ankle sprain. Three prevention exercises for ankle sprains include:Balancing on one foot \u2014 As you get better at balancing, you can make it harder by moving your arms around and moving the bent leg forward and back. This will help retrain the nerves and strengthen the balancing muscles in the ankle.Calf raises \u2014 Slowly rise to your tiptoes and lower your heels back to the ground. You may want to do this next to a chair if you lose your balance. Gradually increasing the number of calf raises, you do this, aiming for three sets of 10.Ankle \u201cABC\u201d exercises \u2014 Sitting on the floor with your legs in front of you, lift one leg off the floor. Draw each letter of the alphabet with your foot. Lead with your big toe and rotate at the ankle to make each letter. This increases the range of motion in your ankle, reducing the risk a ligament will tear.Other ways to prevent ankle sprainsIn addition to exercises, wearing an ankle brace or athletic tape can help prevent ankle sprains. You may wish to wear a brace or use athletic tape whenever you play a sport or go for a hike, for example. If your ankles frequently feel unstable, you may wish to wear a brace every day.Losing weight can reduce the risk of ankle sprains. Wearing supportive footwear, like running shoes, can also help prevent sprains.If you play a sport or exercise, always warm up first. This improves blood flow to your muscles and ligaments, allowing them to better support you.If you are experiencing symptoms of a sprained ankle, learn how UPMC Orthopaedic Care can help.SourcesAmerican Academy of Orthopaedic Surgeons. Foot and Ankle Conditioning Program. LinkJournal of Athletic Training. Prevention of Lateral Ankle Sprains. Link Association of Injury History and Incident Injury in Cadet Basic Military Training. Medicine and Science in Sports and Exercise. LinkMedlinePlus. Ankle sprain \u2013 aftercare. LinkJournal of Athletic Training. Proprioceptive Training for the Prevention of Ankle Sprains: An Evidence-Based Review. LinkBritish Journal of Sports Medicine. Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. LinkMedscape. Ankle Sprain Medication. Link"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2024","item":"https:\/\/share-dev.upmc.com\/2024\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"12","item":"https:\/\/share-dev.upmc.com\/2024\/\/12\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"How to Prevent Ankle Sprains","item":"https:\/\/share-dev.upmc.com\/2024\/12\/prevent-ankle-sprains\/#breadcrumbitem"}]}]