6 Tips To Prevent And Treat Ankle Lesions

08 January, 2019
To  avoid possible future ankle lesions it is crucial to seek medical attention at the first signs of suffering a sprain in order to receive adequate attention and treatment.

Ankle lesions are a pretty common type of lesionMore than anyone, athletes tend to suffer from them frequently.

Every sport involves high risks, and one of them is precisely ankle lesions. Although, any slight movement can cause a sprain.

An ankle sprain consists of a lesion to the ligaments. Even though it is an almost inevitable kind of lesion, there is some advice and tips to help avoid getting them.

Once the sprain occurs, special care is needed. It may not be a serious disease, yet it can cause huge inconveniences.

There is one particular treatment that exists for ankle sprains. Yet, many people suffer consequences for not following it accurately.

Ankle sprains that are badly taken care of can lead to surgical intervention. It is very important for appropiate healing to occur in order to not suffer from these again.

Advice and Tips For Preventing and Treating Ankle Lesions

Proprioceptive Training

This training is fundamental for healing. It is used for strengthening the ligaments found within the ankle.

Hence, preventing sprains and other minor lesions. Proprioceptive training is used by athletes very much.

Its fundamental purpose is to prepare the ankle for its response to future lesions. Thus allowing the consequences to not be so serious.

Read More: How To Treat Joint Wear And Tear

Balance Among Both Legs

All people tend to have a dominant extremity. Which causes the other extremity not to develop as it should.

Having a more resistant ankle than the other poses a problem, since it increases the risk of future lesions.

Therefore, it is necessary to train both legs equally, in order to avoid ankle sprains. It is fundamental for balanced development of both of your legs’ muscles to occur.

Muscle Training

Adequate muscle training will optimally reinforce the ankle zone. This way helping prevent sprains and other lesions.

Well trained muscles will tighten the delicate ankle zone, hence protecting it.

Muscle training does not only focus on the intensity of  the exercise, but also the balance and toning provided by the activities.

Elimination of Fear

After an ankle sprain, many people are afraid of it happening again. Which generates some mental limitations that consequently affecr posture and the execution of certain activities.

In order for the affected ankle to heal appropriately it is necessary to demand from it as you would do usually. If treated differently, it can slowly become atrophied. If this happens, it will become much more harder to recuperate from the lesion completely.

A good recovery treatment helps to ultimately mobilize the ankle adequately. This way allowing the person to lose their fear of future lesions.

After a resting period, it is fundamental that the ankle receive appropriate stimulus. Hence, allowing slow recuperation.

Read More: 6 Natural Remedies For Swollen Feet And Ankles

Importance of Recuperation

When suffering from a sprained ankle, recuperation is vital. Waiting on time to simply pass by will not help with anything under this situation.

Although inflammation can diminish, the musculature will remain damaged. When this occurs, it is most likely that you will experience another sprain.

Ankle sprains are delicate lesions. As soon as you experience one, immediately seek medical attention.

Going to the doctors is the first step towards recuperation. After this, physical therapy will help  with the development of the treatment.

Although  a long time may pass by, this is the only way to assure total recuperation of the ankle.

Act Fast

The first two days from the moment the ankle sprain occurs are fundamental. It is within this time frame that seeking medical intervention becomes very important.

An ankle sprain requires immediate action. If possible, you should go to a doctor as soon as the sprain occurs. This will prevent many future inconveniences.

Even though ankle sprains aren’t considered serious lesions, its treatment is crucial. This kind of lesion not adequately treated can eventually lead to the need of a greater intervention.

Also, as we have mentioned before,  the lack of treatment can lead to irreversible atrophy of the extremity.

People who do sports and physical activities, should be very careful.

Stretching of the muscles is essential. Before and after doing a physical activity, muscles should be prepared by warming up. This way, the wear and impact will not be so intense.

Stretching and mobilization prior to the exercise constitutes the best method for preventing sprains.

  • Vanmeerhaeghe, A. F., Tutusaus, L. C., de Antolín Ruiz, P., & i Ortigosa, N. M. (2008). Efectos de un entrenamiento propioceptivo sobre la extremidad inferior en jóvenes deportistas jugadores de voleibol. Apunts. Medicina de l’Esport43(157), 5-13.
  • Urrialde, J. M., Núñez, S. P., & del Olmo, A. B. (2006). Inestabilidad crónica de tobillo en deportistas. Prevención y actuación fisioterápica. Revista Iberoamericana de Fisioterapia y Kinesiología9(2), 57-67.
  • Cruz-Díaz, D. (2013). Inestabilidad crónica de tobillo: tratamiento mediante movilizaciones articulares y un programa de entrenamiento propioceptivo. Validación de la versión española del cuestionario” Cumberland Ankle Instability Tool”.
  • Clínica Mayo. Esguince de tobillo. (2018). Recuperado el 3 de junio de 2020. https://www.mayoclinic.org/es-es/diseases-conditions/sprained-ankle/symptoms-causes/syc-20353225