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Ankle sprains and strains are common sports injuries, especially among runners. It takes little more than striking the ground with the outer edge of your feet, known as supination, to roll your ankle. By following a few simple tips, you can reduce the risk of hurting your ankles and subsequently halting your training plan for weeks.

3 Tips for Preventing Ankle Injuries as a Runner

1. Stick to a Reasonable Training Plan

Doing too much too fast can develop one or more stress fractures, so don’t devise an overly ambitious training plan. Running on the pavement without adequate support can also contribute to stress fractures because the feet and ankle bones are delicate. To combat these risks, wear properly fitting shoes with sufficient insoles for every run, even on the easiest training days.

2. Strengthen Your Ankles

sports injuriesStronger ankles are less vulnerable to sports injuries, even when pushing your body to its limit. There are several exercises you can work into your daily routine to strengthen your ankles. For an easy exercise, outline the alphabet with your foot every day.

3. Improve Your Form

Poor technique can stress the entire musculoskeletal system, increasing the risk of foot and ankle injuries. To evaluate your form, ask a friend or loved one to film you running or prop a smartphone near the treadmill, and record yourself. Then, review the footage in slow motion to determine what may need improvement.

 

If you hurt your ankle during training, turn to Peter A. Matsuura, M.D. Practicing out of Hilo, HI, this board-certified orthopedic surgeon and his team are equipped to diagnose and treat sports injuries, like bone fractures and sprains. As a member of the U.S. Army National Guard with four deployments under his belt, he’s had extensive training in orthopedic trauma, acute care, and sports medicine. To request an appointment to discuss your sports injury, call (808) 969-3331, or view their services online.

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