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  • Writer's picture Sporty Healthy Habit


If you’ve ever stepped wrong and twisted your foot, you know that an ankle sprain can be painful and annoying. Ankle strains are common injuries that can happen in sports or even in everyday life. People of all ages often twist their feet while taking a walk or doing simple daily activities. But sometimes, what might seem like a minor accident at first can turn into a serious injury.

Avoid Ankle Injury
Avoid Ankle Injury

When the ankle joint is bent in a way that makes it move out of its normal place, it can injure the ankle. Most people fall and hurt their ankles when walking on an uneven surface or during intense physical activities. Data shows that ankle injury can cause tearing of the ligaments that leads to swelling, bruising, edema, and redness.

Your ankles bear a significant amount of weight and aid in the stability of your body. As a result, you must look after them. In this article, you will discover how to treat ankle injuries. You will also learn how to prevent them from getting injured, which causes intense pain that can affect your overall quality of life.

What can you do to avoid ankle injuries?

Although ankle injuries are common, there are things you can do to avoid them. And these include:

Always stretch

Stretching exercises are critical for increasing flexibility in several regions of the body, including the hips and legs. Experts say that it helps prepare the body for any movement. It also strengthens the muscles and improves your range of motion.

Pay attention when walking.

We all know how difficult it is to navigate city streets and sidewalks. If you’re not careful, you may stumble upon an item on the roadside. So, you should be cautious when walking outside to prevent falling, as it can have major implications for the ankles and the entire body.

Improve your balance with training

Proper balance is important for preventing falls and injuries. That is why you must strengthen your core and upper-body. Yoga and Pilates are two excellent exercises for improving stability. Also, weightlifting and pushups are other exercises that can help you improve your balance. If you are fit enough, you can try agility drills to improve your footwork and coordination. But if you want something easier, you can go for an aquatic fitness class like aqua jogging or aqua aerobics. These exercises allow you to improve your balance while also getting a great workout. If you don’t have the time and money for classes or gym membership, you can always get the equipment and create a home gym for your convenience.

Wear the right shoes

This advice is for individuals who have been injured and those who want to avoid it. The type of shoe you wear is critical not only for preventing sprains but also for avoiding various forms of foot-related issues. High heel shoes may be in vogue and look stylish, but they increase the chances of falls and ankle strain. So, instead of wearing the latest shoe, you can select one that is comfortable and helps to improve your step balance.

What is the treatment for ankle injuries?

There are several levels of ankle strain, and each one is treated differently. In mild cases, it can take up to two weeks to recover. If your ankle is severely injured, you may need to see a podiatrist, and recovery can take months.

However, there are some ways to help relieve the ankle pain and swelling at first. The most important ones are:

Elevate the leg

If your ankle is injured, it is important that you rest the leg and avoid putting any strain on this area. Experts say that you should elevate your legs by supporting them. You can also carefully compress your leg with bands.

Use ice therapy

Applying ice to the affected area can help relieve pain by constricting blood vessels and reducing swelling. As a result, applying an ice pack or some ice cubes wrapped in a thick cloth like a towel is advisable as soon as the sprain occurs.

Reduce ankle load

Depending on the type of sprain, the ligaments may be completely torn, making it impossible for the person to move. In these situations, it is important to avoid exertion and walk around to keep the injury from getting worse.

Get a massage

Massage is an extremely effective treatment for soft tissue damage. It can aid in recovery by increasing blood flow and decreasing swelling.

There are several types of massage, including Swedish, deep tissue, trigger point, and hot stone. Each of these has benefits and drawbacks. Your massage therapist will determine which massage is most appropriate for your ankle injury. You can also do a self-massage with your hands. You may find it difficult to do so due to the pain and strain on your back caused by reaching for your ankles. Another option is to use a massage ball to ease your pain. Massage with the ball will provide the same benefits as a professional massage while saving you money.

What home remedy can you do to treat ankle injuries?

When you hurt your ankle, getting treatment as soon as possible is important. However, there are certain things you can do at home to ensure your ankle heals faster. Some of them include:

  • Make sure the ankle stays clean and dry.

  • A compression wrap can help the ankle stay in place while it heals.

  • You could also use a compression sock or stocking to help support the ankle. You can buy these at almost any pharmacy or drug store, and they are very cheap.

  • Wear shoes that aren't too tight.

  • Avoid being sedentary for too long as walking around from time to time keeps your ankle flexible.

  • If your ankle injury is mild, you can massage with ball. Doing this promotes blood flow, increasing the supply of nutrients to the injured area, which helps you heal quickly.

  • Eat a nutrient-rich diet. When you’re injured, your body needs a lot of nutrients to heal. So, make sure you eat a lot of fruits, vegetables, legumes, and lean meat to help your recovery.

  • Drink plenty of water.

  • Avoid caffeinated beverages like coffee and black tea.



Ankle injury is a common, non-life-threatening condition that causes significant pain and impairs mobility. You can avoid it by stretching, walking cautiously, wearing the right shoes, and doing balance exercises. Rest, ice, massage, and use a compression band on the leg to treat ankle injuries. If your pain persists, consult a doctor or a podiatrist for a diagnosis and treatment.


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