Materiały źródłowe

• #1

  https://journals.lww.com/acsm-csmr/fulltext/2019/06000/ankle_sprains__evaluation,_rehabilitation,_and.7.aspx

  Ankle sprains affect athletic populations at high rates. […] Strategies for prevention of recurrent sprains and return to play considerations also are discussed. […] Up to 40% of patients who sustain an ankle sprain go on to develop persistent symptoms. […] This narrative review aims to discuss relevant ankle anatomy, highlight pearls and pitfalls of clinical evaluation, and present the current evidence for the rehabilitation and prevention of ankle sprain injuries. […] Nonrigid ankle bracing and prophylactic ankle taping are both effective means for preventing first time and recurrent ankle sprains. […] These interventions have been shown to reduce the risk of sprains by 50% to 70% in those who have a history of ankle sprain. […] We recommend lace up ankle brace or taping for 1 year after ankle sprain to prevent recurrent injury.

• #2 Current ankle sprain prevention and management strategies of netball athletes: a scoping review of the literature and comparison with best-practice recommendations | BMC Sports Science, Medicine and Rehabilitation | Full Text

  https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-021-00342-9

  Ankle sprains are the most commonly reported injury in netball. Approximately four in five netball athletes will sustain an ankle sprain, up to half will go on to sustain recurrent ankle sprains, and nine in ten report perceived ankle instability. […] Current best-practices suggest injury prevention programs and external ankle support effectively reduce ankle sprains and injuries; however, poor compliance and implementation may be a significant barrier. […] The findings suggest netball athletes do not implement current best-practice prevention and management strategies following an ankle sprain. This is despite evidence of the effectiveness of injury prevention programs, external ankle support, and adequate rehabilitation in reducing ankle sprain rates. Current-best practice prevention and management of ankle sprains should be considered by clinicians, coaches, and athletes to reduce the prevalence and chronicity of ankle sprains in netball.

• #3 Prevention of Lateral Ankle Sprains

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/

  The effectiveness of taping and bracing depends on the material properties, application method, and whether the athlete has ankle instability or a history of a previous sprain. […] The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] An alternate method of addressing ankle-sprain prevention and avoiding the initiating event contributing to a lifetime of negative sequelae is implementing preventive exercise programs to improve dynamic ankle stability. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk.

• #4 Prevention of Lateral Ankle Sprains

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/

  Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] The clinician need not decide between using external supports or preventive programs, as both could aid in the reduction of injuries among athletes in high-risk sports. […] Overall, our findings indicate that, although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction.

• #5 Prevention of Lateral Ankle Sprains

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/

  Given the frequency of ankle sprains, especially in the athletic population, prevention is a primary task of athletic trainers and other sports health care professionals. […] To discuss the current evidence as it relates to prophylactic programs for the prevention of ankle sprains and to provide critical interpretation of the evidence supporting and refuting the implementation of preventive programs. […] External prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. Ankle bracing appears to offer the best outcomes in terms of cost and risk reduction. […] With nearly continuous access to their patient populations, athletic trainers (ATs) and other sports health care professionals often have a unique advantage in implementing prevention programs among athletes and the physically active.

• #6

  https://www.nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/

  Historically, tape and braces were utilized to provide a means to limit excessive foot and ankle motion. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] Soft ankle braces are a popular method to provide support for the ankle. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Exercise interventions can include simple techniques such as balance (proprioceptive) training or other programs that include multiple exercises. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Ankle sprain injuries are common in high school sports. Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs.

• #7

  https://journals.lww.com/acsm-csmr/fulltext/2019/06000/ankle_sprains__evaluation,_rehabilitation,_and.7.aspx

  Ankle sprains affect athletic populations at high rates. […] Strategies for prevention of recurrent sprains and return to play considerations also are discussed. […] Up to 40% of patients who sustain an ankle sprain go on to develop persistent symptoms. […] This narrative review aims to discuss relevant ankle anatomy, highlight pearls and pitfalls of clinical evaluation, and present the current evidence for the rehabilitation and prevention of ankle sprain injuries. […] Nonrigid ankle bracing and prophylactic ankle taping are both effective means for preventing first time and recurrent ankle sprains. […] These interventions have been shown to reduce the risk of sprains by 50% to 70% in those who have a history of ankle sprain. […] We recommend lace up ankle brace or taping for 1 year after ankle sprain to prevent recurrent injury.

• #8 Prevention and treatment of ankle sprain in athletes – PubMed

  https://pubmed.ncbi.nlm.nih.gov/14719982/

  The frequent nature of ankle sprains and persistent disability that often ensues has lead to considerable medical costs. As prevention of disease and injury becomes an increasingly important part of the practice of medicine today, we strive to understand and identify interventions that optimally reduce the frequency of ankle sprain and re-injury. […] The prophylactic use of ankle braces is fairly common. Recent critical evaluation of their effectiveness supports their use for at least 6 months following injury in athletes who have sustained a moderate or severe sprain; however, their role in primary prevention of ankle sprain is less evident. […] Multifaceted ankle sprain prevention programmes that incorporate a variety of strategies for injury reduction are also effective in sprain prevention, although the relative importance of each component of such programmes warrants further investigation. […] This paper examines the current literature regarding common ankle sprain prevention strategies and provides a review of appropriate treatment schemes.

• #9 Prevention of Lateral Ankle Sprains

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/

  Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] The clinician need not decide between using external supports or preventive programs, as both could aid in the reduction of injuries among athletes in high-risk sports. […] Overall, our findings indicate that, although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction.

• #10

  https://www.isakos.com/GlobalLink/Abstract/5683

  Semirigid orthoses or aircasts are more effective than taping to reduce the incidence of sprains. Sensori-motor control can seemingly be improved in previously injured ankles, such that the risk equals that of healthy ankles. When the above interventions are utilized effectively, ankle sprains can be significantly prevented.

• #11 Ankle Sprain Treatment & Management: Approach Considerations, Conservative Therapy for Acute Sprain, Ankle taping

  https://emedicine.medscape.com/article/1907229-treatment

  Janssen et al evaluated the effectiveness of combined bracing and neuromuscular training, or bracing alone, against the use of neuromuscular training on recurrences of ankle sprain after usual care. The authors concluded that bracing was superior to neuromuscular training in reducing the incidence but not the severity of self-reported recurrent ankle sprains after usual care. […] Ankle taping can increase ankle stability by at least 2 mechanisms: limitation of motion and proprioception. […] However, studies have demonstrated a significant loss of effectiveness after 24 minutes of activity; moreover, ankle taping becomes virtually ineffective after periods as short as 40 minutes. […] The effectiveness of ankle taping is highly dependent on the expertise of the individual who performs the taping. […] High-top shoes, lace-up ankle braces, Velcro ankle braces, and/or ankle taping may add stability during activities and prevent further injury.

• #12

  https://www.nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/

  Historically, tape and braces were utilized to provide a means to limit excessive foot and ankle motion. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] Soft ankle braces are a popular method to provide support for the ankle. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Exercise interventions can include simple techniques such as balance (proprioceptive) training or other programs that include multiple exercises. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Ankle sprain injuries are common in high school sports. Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs.

• #13 Ankle Sprain Treatment & Management: Approach Considerations, Conservative Therapy for Acute Sprain, Ankle taping

  https://emedicine.medscape.com/article/1907229-treatment

  The National Athletic Trainers Association (NATA) issued guidelines for treating and preventing ankle sprains in athletes, including recommendations for the early use of nonsteroidal anti-inflammatory drugs (NSAIDs) post injury, functional rehabilitation rather than immobilization for grade I and II ankle sprains, and prophylactic ankle supports for athletes with a history of previous ankle sprains. […] To prevent injury, institute a 3-month or longer balance and neuromuscular control program for athletes, especially for those at higher risk. […] To reduce reinjury rates, institute balance training throughout rehabilitation and follow-up management of ankle sprains. […] Ankle braces have been shown to be effective in preventing some types of ankle sprains. […] The use of high-top shoes has been proposed to prevent ankle injuries, but study results have been mixed.

• #14 Ankle Sprain Treatment & Management: Approach Considerations, Conservative Therapy for Acute Sprain, Ankle taping

  https://emedicine.medscape.com/article/1907229-treatment

  The National Athletic Trainers Association (NATA) issued guidelines for treating and preventing ankle sprains in athletes, including recommendations for the early use of nonsteroidal anti-inflammatory drugs (NSAIDs) post injury, functional rehabilitation rather than immobilization for grade I and II ankle sprains, and prophylactic ankle supports for athletes with a history of previous ankle sprains. […] To prevent injury, institute a 3-month or longer balance and neuromuscular control program for athletes, especially for those at higher risk. […] To reduce reinjury rates, institute balance training throughout rehabilitation and follow-up management of ankle sprains. […] Ankle braces have been shown to be effective in preventing some types of ankle sprains. […] The use of high-top shoes has been proposed to prevent ankle injuries, but study results have been mixed.

• #15 The Sports Institute | Ankle Sprain Prevention: What Works?

  https://thesportsinstitute.com/ankle-sprain-prevention-what-works/

  Ankle sprains routinely top the list of most common sports injuries, sidelining promising middle-schoolers and decorated pros alike. […] Preventing sprains and other ankle injuries would be a boon to humankind. Taping, bracing and certain exercise programs all help. […] Ankle injuries take a huge toll on athletes, both in the short term and over time. […] Research consistently shows that wrapping an ankle in tape or supporting it with a brace can prevent an ankle sprain. […] Most research suggests that ankle-specific exercise programs can reduce the chance of a repeat sprain. […] Successful prevention programs usually emphasize balance training and proprioceptive exercises that challenge ankle joint position. […] The influence of footwear remains unclear.

• #16 Preventing Sprains and Strains | Proliance Orthopedic

  https://www.prolianceorthopedicassociates.com/preventing-sprains-and-strains

  Taking a few precautions and knowing the difference between a sprain and strain can help prevent injury. […] POA recommends the following safety tips for outdoor activity at any age: Always wear appropriate safety gear. If you bike or rollerblade, wear a helmet. Wear the appropriate shoes for each sport and replace shoes with worn tread. Warm-up before any exercise, even a walk in the park or a softball game. Exercise for at least 30 minutes a day. You can break this into shorter periods of 10 or 15 minutes throughout the day. Follow the 10% rule. Never increase your activity – whether it’s walking, running or inline skating – by more than 10% a week. Try not to do the exact same routine two days in a row. For example, alternate your activities by walking one day and playing tennis another. Different activities will work different muscles and keeps exercise more interesting. Stop all activity if you experience severe pain or swelling. Seek medical treatment for any persistent discomfort. Fuel your muscles with proper nutrition by eating a well-balanced diet.

• #17 Tips for Preventing Sports-Related Strains and SprainsAccessibility ToolsIncrease TextDecrease TextGrayscaleHigh ContrastNegative ContrastLight BackgroundLinks UnderlineReadable FontReset

  https://www.okwu.edu/news/2018/07/tips-prevent-sprains-strains/

  Know When to Stop Pushing– Pushing oneself hard is part of being an athlete, but an athlete also needs to know when to stop pushing in order to avoid injury. Know your limits and avoid playing sports when you’re overly tired to reduce the risk of strains and sprains. […] Eat a Healthy Diet– A diet that’s packed with important nutrients helps keep muscle strong, and strong muscles are less prone to injury. […] Ensure Shoes Fit Properly– You should have a good fit when wearing athletic shoes to prevent ankle sprains. As soon as the tread wears out or begins to wear too much on one side, replace your shoes.

• #18 Ankle Injuries: Causes, Treatments, and Prevention

  https://www.webmd.com/fitness-exercise/ankle-injuries-causes-and-treatments

  Flexibility, strengthening, and balance exercises can help prevent an ankle injury or keep you from re-injuring your ankle. […] You can help prevent a sprain with these simple precautions: […] Avoid exercising or playing sports when you are tired or in pain. […] Warm up. Do ankle stretches before playing sports or exercising. […] Watch your step! Take your time when you walk on cracked sidewalks or uneven surfaces. […] Run on flat surfaces to minimize the chance that you will twist and injure your ankle. […] Target your workouts to keep you strong for whatever sport you are playing. […] Wear sensible shoes. Choose footwear that fits well and is suited to what you’re doing. Wear athletic shoes cushioned at the heel and arch for walking and running. For court sports, choose ones that are wider and flatter. Pick boots that support your foot and ankle for hiking or working on uneven land. And consider shoe inserts to keep your arch supported and ankle lined up the way it should be. […] Don’t wear shoes with worn-down heels on one side. […] Ditch the stilettos. Wearing high heels is one of the biggest causes of ankle sprains among women.

• #19 Ankle Sprains: Rehabilitation and Prevention

  https://balancehealth.com/resources/ankle-sprains-rehabilitation-and-prevention/artisan-foot-and-ankle-specialists/

  After a sprain, speak with your board-certified podiatrist about which walking or athletic shoe is going to be best for you. […] Orthotics, especially custom orthotics, are a recovering ankle’s best friend. No matter your age, your foot and ankle WILL require more TLC following a sprain. A custom orthotic is designed to specifically support your foot’s dimensions and needs and is a great tool to prevent reinjury.

• #20 Ankle Injuries: Causes, Treatments, and Prevention

  https://www.webmd.com/fitness-exercise/ankle-injuries-causes-and-treatments

  Flexibility, strengthening, and balance exercises can help prevent an ankle injury or keep you from re-injuring your ankle. […] You can help prevent a sprain with these simple precautions: […] Avoid exercising or playing sports when you are tired or in pain. […] Warm up. Do ankle stretches before playing sports or exercising. […] Watch your step! Take your time when you walk on cracked sidewalks or uneven surfaces. […] Run on flat surfaces to minimize the chance that you will twist and injure your ankle. […] Target your workouts to keep you strong for whatever sport you are playing. […] Wear sensible shoes. Choose footwear that fits well and is suited to what you’re doing. Wear athletic shoes cushioned at the heel and arch for walking and running. For court sports, choose ones that are wider and flatter. Pick boots that support your foot and ankle for hiking or working on uneven land. And consider shoe inserts to keep your arch supported and ankle lined up the way it should be. […] Don’t wear shoes with worn-down heels on one side. […] Ditch the stilettos. Wearing high heels is one of the biggest causes of ankle sprains among women.

• #21

  https://www.nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/

  Historically, tape and braces were utilized to provide a means to limit excessive foot and ankle motion. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] Soft ankle braces are a popular method to provide support for the ankle. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Exercise interventions can include simple techniques such as balance (proprioceptive) training or other programs that include multiple exercises. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Ankle sprain injuries are common in high school sports. Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs.

• #22 Top 5 Ankle Sprain Prevention Exercises | Gait Happensplayshopping-cartinstagram

  https://gaithappens.com/the-top-5-ankle-sprain-prevention-exercises/

  Incorporating these exercises into your fitness routine can help you maintain strong and healthy ankles, and reduce your risk of experiencing a debilitating ankle injury. […] Resistance band ankle eversion helps to strengthen the muscles on the outside of the ankle, which can help prevent ankle sprains. Additionally, it can improve balance and stability, which are important for overall foot and ankle health. […] Single-leg balance helps to improve balance and stability, which can reduce the risk of ankle sprains. It also strengthens the muscles in your feet and lower legs, which can improve overall foot health. […] Heel walks help to stretch and strengthen the muscles in your feet and lower legs, which can help prevent ankle sprains. They can also improve ankle flexibility and range of motion, which can help you maintain good posture and balance.

• #23

  https://journals.lww.com/acsm-csmr/fulltext/2019/06000/ankle_sprains__evaluation,_rehabilitation,_and.7.aspx

  Neuromuscular training programs typically include balance and proprioception tasks with recurrent voluntary or involuntary destabilization during exercise. […] They reduce the rate of recurrent ankle sprains up to 12 months after acute ankle sprain and should be started in all athletes who sustain an ankle sprain as soon as tolerated after injury. […] We favor early mobilization after acute lateral sprain as it has been shown to accelerate return to play and introduce early neuromuscular training programs in all athletes with ankle sprains to reduce the risk of recurrent sprain. […] In addition, nonrigid ankle bracing for 1 year after ankle sprain is recommended for prevention of recurrent sprain.

• #24

  https://journals.lww.com/acsm-csmr/fulltext/2019/06000/ankle_sprains__evaluation,_rehabilitation,_and.7.aspx

  Neuromuscular training programs typically include balance and proprioception tasks with recurrent voluntary or involuntary destabilization during exercise. […] They reduce the rate of recurrent ankle sprains up to 12 months after acute ankle sprain and should be started in all athletes who sustain an ankle sprain as soon as tolerated after injury. […] We favor early mobilization after acute lateral sprain as it has been shown to accelerate return to play and introduce early neuromuscular training programs in all athletes with ankle sprains to reduce the risk of recurrent sprain. […] In addition, nonrigid ankle bracing for 1 year after ankle sprain is recommended for prevention of recurrent sprain.

• #25 Patent Landscape Review on Ankle Sprain Prevention Method: Technology Updates

  https://www.mdpi.com/2411-5134/8/2/53

  Patent Landscape Review on Ankle Sprain Prevention Method: Technology Updates […] Ankle sprains are among the most prevalent musculoskeletal system injuries. Prevention of ankle sprains is important, given the frequency of occurrence of an ankle sprain, the risk of reinjury, and its long-term effects. […] Prevention of ankle sprains is important, given the frequency of ankle sprain occurrence, the risk of reinjury, and its long-term effects. […] The patent landscape review on ankle sprain prevention devices has been performed by adopting the PRISMA statement as a basis. […] Prevention of ankle sprains is important, given the frequency of occurrence of an ankle sprain, the risk of reinjury, and its long-term effects. […] External ankle supports are commonly used among athletes as a preventive measure against ankle sprains. The use of external support has been shown to have the most consistent effect on reducing ankle sprain risk associated with physical activity. […] Both methods are also used in rehabilitation programmes after an ankle sprain injury. […] Training programs are another intervention that may be used to prevent ankle sprains. […] However, the prophylactic effects of external ankle support and exercise/training programs are naturally reduced if the athlete does not fully comply with the preventive interventions. […] In their review paper, Kaminski et al. also discussed three emerging ankle sprain prevention techniques: (a) advancement of ankle brace design with lighter, semi-rigid materials that improve comfort, whilst at the same time, providing multiplane stability; (b) implementation of exercise programs via the Internet and smartphone apps; and (c) incorporation of dual-task and cognitive loading in intervention techniques.

• #26 Diagnosis, treatment and prevention of ankle sprains: an evidence-based clinical guideline | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/46/12/854

  Ankle injuries are a huge medical and socioeconomic problem. […] The prevention of recurrences can result in large savings on medical costs. […] The specific goal of this clinical guideline is the prevention of further health impairment of patients (ie, recurrences) by providing recommendations for improved diagnostic and therapeutic opportunities. […] This guideline will also contribute to improved communication between healthcare professionals. […] After LAI, it is recommended to train balance and coordination, especially among athletes, starting within 12 months after the occurrence of the injury. […] It is recommended to use a brace or a tape to prevent a relapse. […] Workers with LAI should preferably be treated with a brace to speed up work resumption. […] Rehabilitation of athletes after LAI must be the result of a variety of exercises in which propriocepsis, strength, coordination and function of the extremity are maintained.

• #27 Ankle Sprains in Soccer: What to Know About Prevention and Rehabilitation – Part I – SoccerNation

  https://soccernation.com/ankle-sprains-soccer-know-prevention-rehabilitation-part/

  Ankle sprains are the most common injury in soccer, accounting for nearly 20% of all soccer injuries. Understanding ankle sprains, including prevention and rehabilitation strategies, can be incredibly helpful in minimizing the risk of being sidelined by an ankle sprain. […] Some risk factors that make soccer athletes susceptible to experiencing ankle sprains are preventable! You cannot avoid landing on another players foot, stepping into a divot, or direct contact, because such actions are the nature of the sport. However, stronger muscles throughout the lower extremity as well as a well-trained proprioceptive system will help provide a more effective (automatic) correction back to neutral when the ankle is moving toward its limit of motion. […] In order to reduce the potential for suffering an ankle sprain on the soccer field, it is important to participate in a comprehensive training program, incorporating total body strengthening, utilizing multiple planes of motion, and practicing in dynamic environments. Emphasize hip and core stability as well as proprioceptive balance and agility exercises to round out the training program and you will be more equipped to manage awkward and unexpected forces across the ankle.

• #28 Top 5 Ankle Sprain Prevention Exercises | Gait Happensplayshopping-cartinstagram

  https://gaithappens.com/the-top-5-ankle-sprain-prevention-exercises/

  Incorporating these exercises into your fitness routine can help you maintain strong and healthy ankles, and reduce your risk of experiencing a debilitating ankle injury. […] Resistance band ankle eversion helps to strengthen the muscles on the outside of the ankle, which can help prevent ankle sprains. Additionally, it can improve balance and stability, which are important for overall foot and ankle health. […] Single-leg balance helps to improve balance and stability, which can reduce the risk of ankle sprains. It also strengthens the muscles in your feet and lower legs, which can improve overall foot health. […] Heel walks help to stretch and strengthen the muscles in your feet and lower legs, which can help prevent ankle sprains. They can also improve ankle flexibility and range of motion, which can help you maintain good posture and balance.

• #29 Top 5 Ankle Sprain Prevention Exercises | Gait Happensplayshopping-cartinstagram

  https://gaithappens.com/the-top-5-ankle-sprain-prevention-exercises/

  Calf raises target the gastrocnemius and soleus muscles in the calves. These muscles are important for ankle stability and can help reduce the risk of ankle sprains. Additionally, strong calf muscles can help improve overall lower body strength and balance. […] Lateral hops can help strengthen the muscles in the ankles and feet, which can help prevent ankle sprains. Additionally, this exercise can improve balance, coordination, and agility, which are all important for athletic performance and injury prevention. […] Ankle sprains are a common injury, but they can be prevented by incorporating ankle sprain prevention exercises that improve ankle strength, stability, and balance. The five exercises mentioned in this article – resistance band ankle eversion, single leg balance, heel walks, calf raises, and lateral hops – are effective in preventing ankle sprains and improving overall ankle health.

• #30 How to Prevent Another Ankle Sprain: 5 Proactive Steps | Orthopedic Institute of NJ

  https://orthopedicnj.com/news/how-to-prevent-ankle-sprain

  The simplest way to strengthen your ankles is to stand with your feet apart (ideally at the edge of the step) and raise your heels up so that you stand on your toes. Repeat this 10 times every day and in a couple of weeks, you’ll already see impressive results. […] Other than this, you also want to improve your balance. The simplest way to do so is to strengthen your core. The strength of your hips and abdominal area is just as important when it comes to minimizing the odds of an ankle injury. For this particular reason, these are also regarded as ankle sprain prevention exercises. […] If you’ve suffered from ankle injuries before or if you just want to be extra careful, you might want to consider taping and bracing your ankles. In fact, a well-adjusted ankle sprain prevention brace can minimize the risk of an ankle injury by quite a margin.

• #31 Sprained Ankle Treatment | Swollen Ankle | Airrosti

  https://www.airrosti.com/blog/ankle-sprains-rehab-and-prevention/

  Flexibility, strength, and balance are the keys to keeping your ankles healthy and injury free. […] There are some steps you can take to build up your resistance to future ankle sprains. […] Once youre able to move your ankle without pain, youll want to start stretching your Achilles tendon and calf muscles. […] You want to start rebuilding the strength in your ankle joint and surrounding muscles once youre able to stand without increased pain or swelling. […] Good balance is crucial to keeping your ankles pain free. […] Improving your balance reduces your chances of falling and enhances your muscle memory to keep you upright and stable. […] By progressively working yourself back up to your former ability, you can significantly reduce your risk of another ankle sprain down the road.

• #32 Knee Sprains: Prevention and Treatment

  https://www.coastalorthoteam.com/blog/knee-sprains-prevention-and-treatment

  Knee sprains are very common. According to the Society for Academic Emergency Medicine, this injury affects about 2.3 out of every 1000 Americans. The most commonly injured group is young athletes between the ages of 15 and 19, and they usually sprain or strain their knees playing basketball and football (males) or soccer and basketball (females). […] Preventing a knee sprain is largely a matter of keeping your knees, legs, and hips in good condition. If your form and posture are correct and your muscles are warmed up and strong, your knees are better protected from all kinds of injury, including sprains. […] You can keep your knees safer by: Warming up before workouts, Cooling down after high-intensity workouts, Stretching regularly to keep your muscles, tendons, and ligaments loose and responsive, Ramping up your exercise or training regimen gradually; dont do too much too soon; runners training for marathons, for example, should have a program in place that allows for gradual mileage increases, intervals, and rest days, Staying hydrated; dehydration is a major contributor to sports injuries, Keeping your leg muscles strong, especially the quadriceps and hamstrings (front band back of the thigh); conditioned legs help to support the knee and keep it stable, Working with a trainer, coach, or physical therapist who can advise you about safe ways to work out to protect your knees.

• #33 Prevention of Ankle Sprains in Soccer Players | Oakville Burlington

  https://www.sheddonphysio.com/prevention-of-ankle-sprains-in-soccer-players/?srsltid=AfmBOorO1lY8aUfF1QE1ZU2eaFC5HJjXRNw_WQVlHEooQ6SJVlTpIMjl

  Prevention of Ankle Sprains in Soccer Players recommended by the physiotherapists from Sheddon clinics in Oakville and Burlington. Given the high prevalence and long recovery time associated with ankle injuries, implementing prevention strategies is key to keeping athletes healthy on the field. While the above risk factors are modifiable and can be changed, it is predicted that 30% of ankle sprains occur due to a chance event that cannot be avoided. Proprioceptive exercises are designed to optimize the ability of the dynamic stabilizers to protect the joint. The greatest benefit in injury reduction comes from exercises that are sport specific and include a cognitive task at the same time (i.e., reacting to stimuli or decision making). Plyometric and agility exercises are designed to enhance joint stabilization and help prevent impending ankle rollover events. Strengthening exercises of the trunk, hip and knee help optimize neuromuscular control. Stretching exercises, specifically of the calves to improve dorsiflexion, allows the joint to function in a better range. The benefit of these exercises extends beyond prevention of ankle injuries. They can also reduce other lower extremity injuries and improve athletic performance. Incorporating them into the regular dynamic warm up is the easiest way to ensure they get done on a regular basis.

• #34 Top 5 Ankle Sprain Prevention Exercises | Gait Happensplayshopping-cartinstagram

  https://gaithappens.com/the-top-5-ankle-sprain-prevention-exercises/

  Calf raises target the gastrocnemius and soleus muscles in the calves. These muscles are important for ankle stability and can help reduce the risk of ankle sprains. Additionally, strong calf muscles can help improve overall lower body strength and balance. […] Lateral hops can help strengthen the muscles in the ankles and feet, which can help prevent ankle sprains. Additionally, this exercise can improve balance, coordination, and agility, which are all important for athletic performance and injury prevention. […] Ankle sprains are a common injury, but they can be prevented by incorporating ankle sprain prevention exercises that improve ankle strength, stability, and balance. The five exercises mentioned in this article – resistance band ankle eversion, single leg balance, heel walks, calf raises, and lateral hops – are effective in preventing ankle sprains and improving overall ankle health.

• #35 Prevention of Ankle Sprains | Complete Orthopedics | NY

  https://www.cortho.org/foot-ankle/proprioceptive-training-for-prevention-of-ankle-sprains/

  Ankle sprains are common injuries among athletes. […] Preventive measures are crucial to reduce these risks. […] Injury Prevention: Poor proprioception can lead to injuries as simple as tripping over a curb or as severe as tearing a ligament during a sports activity. By improving proprioception, you can reduce the risk of such incidents. […] Proprioceptive training can help reduce the risk of ankle sprains in athletes. […] Proprioceptive training is a valuable tool for enhancing body awareness, improving performance, and reducing the risk of injuries. […] Proprioceptive training should be performed regularly as part of a comprehensive prevention program, ideally several times per week. […] Yes, there are various types of proprioceptive exercises, including balance exercises, stability exercises, and agility drills, that can be incorporated into a training program.

• #36 Prevention of Ankle Sprains in Soccer Players | Oakville Burlington

  https://www.sheddonphysio.com/prevention-of-ankle-sprains-in-soccer-players/?srsltid=AfmBOorO1lY8aUfF1QE1ZU2eaFC5HJjXRNw_WQVlHEooQ6SJVlTpIMjl

  Prevention of Ankle Sprains in Soccer Players recommended by the physiotherapists from Sheddon clinics in Oakville and Burlington. Given the high prevalence and long recovery time associated with ankle injuries, implementing prevention strategies is key to keeping athletes healthy on the field. While the above risk factors are modifiable and can be changed, it is predicted that 30% of ankle sprains occur due to a chance event that cannot be avoided. Proprioceptive exercises are designed to optimize the ability of the dynamic stabilizers to protect the joint. The greatest benefit in injury reduction comes from exercises that are sport specific and include a cognitive task at the same time (i.e., reacting to stimuli or decision making). Plyometric and agility exercises are designed to enhance joint stabilization and help prevent impending ankle rollover events. Strengthening exercises of the trunk, hip and knee help optimize neuromuscular control. Stretching exercises, specifically of the calves to improve dorsiflexion, allows the joint to function in a better range. The benefit of these exercises extends beyond prevention of ankle injuries. They can also reduce other lower extremity injuries and improve athletic performance. Incorporating them into the regular dynamic warm up is the easiest way to ensure they get done on a regular basis.

• #37 Sprains and Strains Causes, Symptoms, and Treatments

  https://www.upmc.com/services/orthopaedics/conditions/sprains-strains

  To help prevent sprains and strains, you can: […] Gradually increase intensity. When starting a new exercise or activity, gradually increase the intensity, duration, and frequency over time. Sudden increases in intensity can strain muscles. […] Listen to your body. Pay attention to any pain, discomfort, or signs of fatigue during physical activity. Stop or modify your activity to prevent pushing yourself beyond your limits. […] Maintain a healthy weight. Excess weight can put additional stress on your muscles and joints. Maintain a healthy weight through a balanced diet and regular exercise. […] Maintain physical fitness. Engage in regular exercise to improve strength, flexibility, and overall physical fitness. This can help support and protect your muscles and joints. […] Pay attention to surfaces. Be cautious when walking, running, or exercising on uneven or slippery surfaces. Use appropriate footwear with good traction and avoid hazardous conditions.

• #38 Ankle Sprains in Soccer: What to Know About Prevention and Rehabilitation – Part I – SoccerNation

  https://soccernation.com/ankle-sprains-soccer-know-prevention-rehabilitation-part/

  Ankle sprains are the most common injury in soccer, accounting for nearly 20% of all soccer injuries. Understanding ankle sprains, including prevention and rehabilitation strategies, can be incredibly helpful in minimizing the risk of being sidelined by an ankle sprain. […] Some risk factors that make soccer athletes susceptible to experiencing ankle sprains are preventable! You cannot avoid landing on another players foot, stepping into a divot, or direct contact, because such actions are the nature of the sport. However, stronger muscles throughout the lower extremity as well as a well-trained proprioceptive system will help provide a more effective (automatic) correction back to neutral when the ankle is moving toward its limit of motion. […] In order to reduce the potential for suffering an ankle sprain on the soccer field, it is important to participate in a comprehensive training program, incorporating total body strengthening, utilizing multiple planes of motion, and practicing in dynamic environments. Emphasize hip and core stability as well as proprioceptive balance and agility exercises to round out the training program and you will be more equipped to manage awkward and unexpected forces across the ankle.

• #39 Prevention of Ankle Sprains in Soccer Players | Oakville Burlington

  https://www.sheddonphysio.com/prevention-of-ankle-sprains-in-soccer-players/?srsltid=AfmBOorO1lY8aUfF1QE1ZU2eaFC5HJjXRNw_WQVlHEooQ6SJVlTpIMjl

  Prevention of Ankle Sprains in Soccer Players recommended by the physiotherapists from Sheddon clinics in Oakville and Burlington. Given the high prevalence and long recovery time associated with ankle injuries, implementing prevention strategies is key to keeping athletes healthy on the field. While the above risk factors are modifiable and can be changed, it is predicted that 30% of ankle sprains occur due to a chance event that cannot be avoided. Proprioceptive exercises are designed to optimize the ability of the dynamic stabilizers to protect the joint. The greatest benefit in injury reduction comes from exercises that are sport specific and include a cognitive task at the same time (i.e., reacting to stimuli or decision making). Plyometric and agility exercises are designed to enhance joint stabilization and help prevent impending ankle rollover events. Strengthening exercises of the trunk, hip and knee help optimize neuromuscular control. Stretching exercises, specifically of the calves to improve dorsiflexion, allows the joint to function in a better range. The benefit of these exercises extends beyond prevention of ankle injuries. They can also reduce other lower extremity injuries and improve athletic performance. Incorporating them into the regular dynamic warm up is the easiest way to ensure they get done on a regular basis.

• #40 Prevention of Ankle Sprains in Soccer Players | Oakville Burlington

  https://www.sheddonphysio.com/prevention-of-ankle-sprains-in-soccer-players/?srsltid=AfmBOorO1lY8aUfF1QE1ZU2eaFC5HJjXRNw_WQVlHEooQ6SJVlTpIMjl

  Prevention of Ankle Sprains in Soccer Players recommended by the physiotherapists from Sheddon clinics in Oakville and Burlington. Given the high prevalence and long recovery time associated with ankle injuries, implementing prevention strategies is key to keeping athletes healthy on the field. While the above risk factors are modifiable and can be changed, it is predicted that 30% of ankle sprains occur due to a chance event that cannot be avoided. Proprioceptive exercises are designed to optimize the ability of the dynamic stabilizers to protect the joint. The greatest benefit in injury reduction comes from exercises that are sport specific and include a cognitive task at the same time (i.e., reacting to stimuli or decision making). Plyometric and agility exercises are designed to enhance joint stabilization and help prevent impending ankle rollover events. Strengthening exercises of the trunk, hip and knee help optimize neuromuscular control. Stretching exercises, specifically of the calves to improve dorsiflexion, allows the joint to function in a better range. The benefit of these exercises extends beyond prevention of ankle injuries. They can also reduce other lower extremity injuries and improve athletic performance. Incorporating them into the regular dynamic warm up is the easiest way to ensure they get done on a regular basis.

• #41 Sprains, Strains & Other Soft-Tissue Injuries – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/

  Injuries often occur when people suddenly increase the duration, intensity, or frequency of their activities. Many soft-tissue injuries can be prevented through proper conditioning and training. Other prevention tips include: […] Use proper equipment. Replace your athletic shoes as they wear out. Wear comfortable, loose-fitting clothes that let you move freely and are light enough to release body heat. […] Aim for balanced fitness. Develop a balanced fitness program that incorporates cardiovascular exercise, strength training, and flexibility. Add activities and new exercises cautiously. Whether you have been sedentary or are in good physical shape, do not try to take on too many activities at one time. It is best to add no more than one or two new activities per workout. […] Warm up. Warm up to prepare for exercise, even before stretching. Run in place for a few minutes, breathe slowly and deeply, or gently rehearse the motions of the exercise to follow. Warming up increases your heart and blood flow rates and loosens up muscles, tendons, ligaments, and joints.

• #42 Sprains, Strains & Other Soft-Tissue Injuries – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/

  Drink water. Drink enough water to prevent dehydration, heat exhaustion, and heat stroke. Drink 1 pint of water 15 minutes before you start exercising and another pint after you cool down. Have a drink of water every 20 minutes or so while you exercise. […] Cool down. Make cooling down the final phase of your exercise routine. It should take twice as long as your warm-up. Slow your motions and lessen the intensity of your movements for at least 10 minutes before you stop completely. This phase of a safe exercise program should conclude when your skin is dry and you have cooled down. […] Stretch. Begin stretches slowly and carefully until reaching a point of muscle tension. Hold each stretch for 10 to 20 seconds, then slowly and carefully release it. Inhale before each stretch and exhale as you release. Do each stretch only once. Never stretch to the point of pain, always maintain control, and never bounce on a muscle that is fully stretched.

• #43 Sprains and Strains

  https://www.unco.edu/student-health-center/health-topics/sprains-strains.aspx

  The best way to prevent sprains and strains is to keep in good physical shape so that your muscles, ligaments, and tendons are strong and flexible enough to resist trauma. […] To prevent recurring injury, ask you doctor for exercises designed to rehabilitate the muscles in the injured area. […] Tips developed by the American Academy of Orthopedic Surgeons to reduce your injury risk: Participate in a conditioning program to build muscle strength. […] Do stretching exercises daily. […] Always wear properly fitting shoes. […] Nourish your muscles by eating a well balanced diet. […] Warm up before any sports activity, including practice. […] Use or wear protective equipment appropriate for that sport. […] You have repeated sprains or strains, indicating a chronic weakness that should be evaluated by a physician.

• #44 Sprains, Strains & Other Soft-Tissue Injuries – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/

  Drink water. Drink enough water to prevent dehydration, heat exhaustion, and heat stroke. Drink 1 pint of water 15 minutes before you start exercising and another pint after you cool down. Have a drink of water every 20 minutes or so while you exercise. […] Cool down. Make cooling down the final phase of your exercise routine. It should take twice as long as your warm-up. Slow your motions and lessen the intensity of your movements for at least 10 minutes before you stop completely. This phase of a safe exercise program should conclude when your skin is dry and you have cooled down. […] Stretch. Begin stretches slowly and carefully until reaching a point of muscle tension. Hold each stretch for 10 to 20 seconds, then slowly and carefully release it. Inhale before each stretch and exhale as you release. Do each stretch only once. Never stretch to the point of pain, always maintain control, and never bounce on a muscle that is fully stretched.

• #45 Prevention of Lateral Ankle Sprains

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/

  The effectiveness of taping and bracing depends on the material properties, application method, and whether the athlete has ankle instability or a history of a previous sprain. […] The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] An alternate method of addressing ankle-sprain prevention and avoiding the initiating event contributing to a lifetime of negative sequelae is implementing preventive exercise programs to improve dynamic ankle stability. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk.

• #46 Prevention and treatment of ankle sprain in athletes – PubMed

  https://pubmed.ncbi.nlm.nih.gov/14719982/

  The frequent nature of ankle sprains and persistent disability that often ensues has lead to considerable medical costs. As prevention of disease and injury becomes an increasingly important part of the practice of medicine today, we strive to understand and identify interventions that optimally reduce the frequency of ankle sprain and re-injury. […] The prophylactic use of ankle braces is fairly common. Recent critical evaluation of their effectiveness supports their use for at least 6 months following injury in athletes who have sustained a moderate or severe sprain; however, their role in primary prevention of ankle sprain is less evident. […] Multifaceted ankle sprain prevention programmes that incorporate a variety of strategies for injury reduction are also effective in sprain prevention, although the relative importance of each component of such programmes warrants further investigation. […] This paper examines the current literature regarding common ankle sprain prevention strategies and provides a review of appropriate treatment schemes.

• #47 Tips for Preventing Sports-Related Strains and SprainsAccessibility ToolsIncrease TextDecrease TextGrayscaleHigh ContrastNegative ContrastLight BackgroundLinks UnderlineReadable FontReset

  https://www.okwu.edu/news/2018/07/tips-prevent-sprains-strains/

  Athletes work hard and play hard, and this makes them susceptible to injury. […] However, athletes can take still preventive measures to reduce their risk of losing time playing their sport due to strains and sprains. […] While one can’t prevent every sports-related injury, there are many things one can do to reduce one’s risk of sustaining strains and sprains. Excellent prevention tips include: […] Stretch and Warm Up– This should be done before participating in any type of exercise and sport. Warming up and stretching loosens muscles and prepares them for activity so there’s less of a chance of injury. […] Train for the Sport– This doesn’t mean one should go out and just play the sport – it means spend time training one’s body so one can be in peak physical condition to play. Being in the best possible shape and training regularly for a particular sport can reduce the chance of incurring strains, sprains, and other injuries.

• #48

  https://www.nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/

  Historically, tape and braces were utilized to provide a means to limit excessive foot and ankle motion. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] Soft ankle braces are a popular method to provide support for the ankle. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Exercise interventions can include simple techniques such as balance (proprioceptive) training or other programs that include multiple exercises. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Ankle sprain injuries are common in high school sports. Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs.

• #49 Sprains – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/sprains/symptoms-causes/syc-20377938

  Regular stretching and strengthening exercises for your sport, fitness or work activity, as part of an overall physical conditioning program, can help to minimize your risk of sprains. […] You can protect your joints in the long term by working to strengthen and condition the muscles around the joint that has been injured. The best brace you can give yourself is your own „muscle brace.” Ask your doctor about appropriate conditioning and stability exercises. Also, use footwear that offers support and protection.

• #50 Prevention of Ankle Sprains in Soccer Players | Oakville Burlington

  https://www.sheddonphysio.com/prevention-of-ankle-sprains-in-soccer-players/?srsltid=AfmBOorO1lY8aUfF1QE1ZU2eaFC5HJjXRNw_WQVlHEooQ6SJVlTpIMjl

  Prevention of Ankle Sprains in Soccer Players recommended by the physiotherapists from Sheddon clinics in Oakville and Burlington. Given the high prevalence and long recovery time associated with ankle injuries, implementing prevention strategies is key to keeping athletes healthy on the field. While the above risk factors are modifiable and can be changed, it is predicted that 30% of ankle sprains occur due to a chance event that cannot be avoided. Proprioceptive exercises are designed to optimize the ability of the dynamic stabilizers to protect the joint. The greatest benefit in injury reduction comes from exercises that are sport specific and include a cognitive task at the same time (i.e., reacting to stimuli or decision making). Plyometric and agility exercises are designed to enhance joint stabilization and help prevent impending ankle rollover events. Strengthening exercises of the trunk, hip and knee help optimize neuromuscular control. Stretching exercises, specifically of the calves to improve dorsiflexion, allows the joint to function in a better range. The benefit of these exercises extends beyond prevention of ankle injuries. They can also reduce other lower extremity injuries and improve athletic performance. Incorporating them into the regular dynamic warm up is the easiest way to ensure they get done on a regular basis.

• #51 Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/52/15/956

  This guideline aimed to advance current understandings regarding the diagnosis, prevention and therapeutic interventions for ankle sprains by updating the existing guideline and incorporate new research. […] For the prevention of recurrent lateral ankle sprains, ankle braces should be considered as an efficacious option. […] The use of brace or tape reduces the risk of both recurrent (RR 0.30, 95%CI 0.21 to 0.43) and first-time ankle sprains (RR 0.69, 95%CI 0.49 to 0.96), especially in those who participate in sports. […] Coordination and balance training have been shown to prevent recurrent ankle sprains. […] For this reason, it is advised to start exercise therapy, especially in athletes, as soon as possible after the initial sprain to prevent recurrent LAS. Exercise therapy should be included into regular training activities as much as possible as home-based exercise.

• #52 How to Prevent & Rehab Common Sprains & Strains | Work-Fit Blog

  https://www.work-fit.com/blog/how-to-prevent-rehab-common-sprains-strains

  Companies should train all employees on the importance of good ergonomic practices. This means taking regular breaks from repetitive tasks, stretching and using microbreaks at intervals, and having good posture and body mechanics. […] Training and reminder posters around the workplace can help emphasize the importance of practicing good posture, biomechanics and other preventative tips for musculoskeletal pain. […] Workers cannot be forced by an employer to eat healthily or exercise regularly. However, a healthy lifestyle at home and work will help prevent strains and sprains. Stretching regularly and taking microbreaks relieves some of the stressors that causes strains. Employees will also want to take advantage of any wellness programs the company might offer. […] It has to be a joint effort between employers and employees if a companys strain and sprain prevention program is going to be effective. […] Having a team of athletic trainers as a resource for your employees is a huge benefit for prevention, education, and for injury recovery in the event of an accident.

• #53 Prevention of Ankle Sprains in Soccer Players | Oakville Burlington

  https://www.sheddonphysio.com/prevention-of-ankle-sprains-in-soccer-players/?srsltid=AfmBOorO1lY8aUfF1QE1ZU2eaFC5HJjXRNw_WQVlHEooQ6SJVlTpIMjl

  Prevention of Ankle Sprains in Soccer Players recommended by the physiotherapists from Sheddon clinics in Oakville and Burlington. Given the high prevalence and long recovery time associated with ankle injuries, implementing prevention strategies is key to keeping athletes healthy on the field. While the above risk factors are modifiable and can be changed, it is predicted that 30% of ankle sprains occur due to a chance event that cannot be avoided. Proprioceptive exercises are designed to optimize the ability of the dynamic stabilizers to protect the joint. The greatest benefit in injury reduction comes from exercises that are sport specific and include a cognitive task at the same time (i.e., reacting to stimuli or decision making). Plyometric and agility exercises are designed to enhance joint stabilization and help prevent impending ankle rollover events. Strengthening exercises of the trunk, hip and knee help optimize neuromuscular control. Stretching exercises, specifically of the calves to improve dorsiflexion, allows the joint to function in a better range. The benefit of these exercises extends beyond prevention of ankle injuries. They can also reduce other lower extremity injuries and improve athletic performance. Incorporating them into the regular dynamic warm up is the easiest way to ensure they get done on a regular basis.

• #54 Prevention Strategies of Ankle Injuries | SpringerLink

  https://link.springer.com/10.1007/978-3-030-65430-6_61-1

  An ankle sprain may not only sideline the athlete but also pose a significant risk of recurrence, potentially leading to chronic pain and instability. Several preventive strategies (prophylactic taping, bracing, and neuromuscular training) have been developed and are implemented to mitigate the risk of injury or re-injury. […] Understanding these preventive strategies is crucial for athletes, coaches, and healthcare providers to ensure optimal performance and long-term athletic participation. […] This chapter will discuss the available preventive measures and strategies for preventing ankle sprains. […] Then, this chapter will finish with general considerations regarding implementing prevention measures within sports. […] Prophylactic bracing decreases ankle injuries in collegiate female volleyball players.

• #55 Diagnosis, treatment and prevention of ankle sprains: an evidence-based clinical guideline | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/46/12/854

  Ankle injuries are a huge medical and socioeconomic problem. […] The prevention of recurrences can result in large savings on medical costs. […] The specific goal of this clinical guideline is the prevention of further health impairment of patients (ie, recurrences) by providing recommendations for improved diagnostic and therapeutic opportunities. […] This guideline will also contribute to improved communication between healthcare professionals. […] After LAI, it is recommended to train balance and coordination, especially among athletes, starting within 12 months after the occurrence of the injury. […] It is recommended to use a brace or a tape to prevent a relapse. […] Workers with LAI should preferably be treated with a brace to speed up work resumption. […] Rehabilitation of athletes after LAI must be the result of a variety of exercises in which propriocepsis, strength, coordination and function of the extremity are maintained.

• #56 Tips for Preventing Sports-Related Strains and SprainsAccessibility ToolsIncrease TextDecrease TextGrayscaleHigh ContrastNegative ContrastLight BackgroundLinks UnderlineReadable FontReset

  https://www.okwu.edu/news/2018/07/tips-prevent-sprains-strains/

  Athletes work hard and play hard, and this makes them susceptible to injury. […] However, athletes can take still preventive measures to reduce their risk of losing time playing their sport due to strains and sprains. […] While one can’t prevent every sports-related injury, there are many things one can do to reduce one’s risk of sustaining strains and sprains. Excellent prevention tips include: […] Stretch and Warm Up– This should be done before participating in any type of exercise and sport. Warming up and stretching loosens muscles and prepares them for activity so there’s less of a chance of injury. […] Train for the Sport– This doesn’t mean one should go out and just play the sport – it means spend time training one’s body so one can be in peak physical condition to play. Being in the best possible shape and training regularly for a particular sport can reduce the chance of incurring strains, sprains, and other injuries.

• #57 How to Prevent Another Ankle Sprain: 5 Proactive Steps | Orthopedic Institute of NJ

  https://orthopedicnj.com/news/how-to-prevent-ankle-sprain

  One of the most important things you need to do in order to protect your ankle is get proper footwear for your activity. You see, the matter of ankle sprain prevention requires effort and research on your part. […] Picking the route with a more even terrain is incredibly important for the health of your feet. It also adds up to your ankle sprain prevention efforts. […] The best way to do so is to pick the terrain that won’t put too much stress on your ankles over the course of time. Pick an even ground and the right surface. […] So, we’ve provided quite a few tips for those looking at how to prevent an ankle sprain. You need to strengthen your core and your ankles, as well as try to be as flexible as possible. You should also wear proper shoes, carefully choose your itinerary and always, always, warm up.

• #58 Prevention of Ankle Sprains in Soccer Players | Oakville Burlington

  https://www.sheddonphysio.com/prevention-of-ankle-sprains-in-soccer-players/?srsltid=AfmBOorO1lY8aUfF1QE1ZU2eaFC5HJjXRNw_WQVlHEooQ6SJVlTpIMjl

  Prevention of Ankle Sprains in Soccer Players recommended by the physiotherapists from Sheddon clinics in Oakville and Burlington. Given the high prevalence and long recovery time associated with ankle injuries, implementing prevention strategies is key to keeping athletes healthy on the field. While the above risk factors are modifiable and can be changed, it is predicted that 30% of ankle sprains occur due to a chance event that cannot be avoided. Proprioceptive exercises are designed to optimize the ability of the dynamic stabilizers to protect the joint. The greatest benefit in injury reduction comes from exercises that are sport specific and include a cognitive task at the same time (i.e., reacting to stimuli or decision making). Plyometric and agility exercises are designed to enhance joint stabilization and help prevent impending ankle rollover events. Strengthening exercises of the trunk, hip and knee help optimize neuromuscular control. Stretching exercises, specifically of the calves to improve dorsiflexion, allows the joint to function in a better range. The benefit of these exercises extends beyond prevention of ankle injuries. They can also reduce other lower extremity injuries and improve athletic performance. Incorporating them into the regular dynamic warm up is the easiest way to ensure they get done on a regular basis.

• #59

  https://journals.lww.com/acsm-csmr/fulltext/2019/06000/ankle_sprains__evaluation,_rehabilitation,_and.7.aspx

  Ankle sprains affect athletic populations at high rates. […] Strategies for prevention of recurrent sprains and return to play considerations also are discussed. […] Up to 40% of patients who sustain an ankle sprain go on to develop persistent symptoms. […] This narrative review aims to discuss relevant ankle anatomy, highlight pearls and pitfalls of clinical evaluation, and present the current evidence for the rehabilitation and prevention of ankle sprain injuries. […] Nonrigid ankle bracing and prophylactic ankle taping are both effective means for preventing first time and recurrent ankle sprains. […] These interventions have been shown to reduce the risk of sprains by 50% to 70% in those who have a history of ankle sprain. […] We recommend lace up ankle brace or taping for 1 year after ankle sprain to prevent recurrent injury.

• #60 News

  https://aofas.org/news/press-releases/2021/12/16/the-long-term-impact-of-ankle-sprains-in-youth-sports

  According to the results of a recent study published in Foot Ankle International (FAI), people who suffered an ankle sprain while playing youth sports had more pain and symptoms 3-15 years later, including poor function, reduced sport participation, poor balance, and fear of pain, when compared to uninjured participants. This study highlights the need to promote ankle sprain prevention in youth sports. […] To protect young athletes from ankle sprains, Dr. Owoeye recommends adopting neuromuscular training programs (structured warmup exercise programs) to prevent ankle sprains from happening in the first place as well as pre-sport taping and bracing to prevent ankle sprains from reoccurring. […] Little is currently known about the prevention of post-ankle sprain health problems, so this study is very helpful in advancing this field of inquiry. Our future goal is to probe this further and develop secondary prevention strategies to lessen the long-term consequences of ankle sprains.

• #61 Atlanta GA Sprains Causes, Prevention, Treatment | Decatur Pediatric Clinic | Brookhaven

  https://intownpediatrics.com/sprains/

  Sprains are one of the most common injuries in children, particularly those who are active in sports or physical play. […] While its impossible to prevent every injury, there are steps parents and young athletes can take to reduce the risk of sprains. Proper conditioning, safety measures, and awareness can significantly lower the chances of an injury. […] Here are some strategies for preventing sprains in children: […] Before any sports or physical activity, ensure your child warms up with stretching and light exercises. This helps prepare the muscles and joints for activity and reduces the risk of sprains. […] Properly fitted, supportive shoes that are designed for the sport your child is playing can reduce the risk of ankle sprains and other lower-body injuries. […] Strengthening the muscles around the joints can help support the ligaments and reduce the chances of overstretching or tearing. Exercises that focus on balance and coordination, such as yoga or Pilates, can improve joint stability.

• #62 Atlanta GA Sprains Causes, Prevention, Treatment | Decatur Pediatric Clinic | Brookhaven

  https://intownpediatrics.com/sprains/

  Sprains are one of the most common injuries in children, particularly those who are active in sports or physical play. […] While its impossible to prevent every injury, there are steps parents and young athletes can take to reduce the risk of sprains. Proper conditioning, safety measures, and awareness can significantly lower the chances of an injury. […] Here are some strategies for preventing sprains in children: […] Before any sports or physical activity, ensure your child warms up with stretching and light exercises. This helps prepare the muscles and joints for activity and reduces the risk of sprains. […] Properly fitted, supportive shoes that are designed for the sport your child is playing can reduce the risk of ankle sprains and other lower-body injuries. […] Strengthening the muscles around the joints can help support the ligaments and reduce the chances of overstretching or tearing. Exercises that focus on balance and coordination, such as yoga or Pilates, can improve joint stability.

• #63 Atlanta GA Sprains Causes, Prevention, Treatment | Decatur Pediatric Clinic | Brookhaven

  https://intownpediatrics.com/sprains/

  For high-risk sports like soccer or basketball, using protective gear like ankle or knee braces can provide added support and reduce the risk of sprains. […] Avoid overloading young athletes with too much practice or game time without sufficient rest. Overuse can weaken the ligaments and increase the likelihood of a sprain.

• #64 News

  https://aofas.org/news/press-releases/2021/12/16/the-long-term-impact-of-ankle-sprains-in-youth-sports

  According to the results of a recent study published in Foot Ankle International (FAI), people who suffered an ankle sprain while playing youth sports had more pain and symptoms 3-15 years later, including poor function, reduced sport participation, poor balance, and fear of pain, when compared to uninjured participants. This study highlights the need to promote ankle sprain prevention in youth sports. […] To protect young athletes from ankle sprains, Dr. Owoeye recommends adopting neuromuscular training programs (structured warmup exercise programs) to prevent ankle sprains from happening in the first place as well as pre-sport taping and bracing to prevent ankle sprains from reoccurring. […] Little is currently known about the prevention of post-ankle sprain health problems, so this study is very helpful in advancing this field of inquiry. Our future goal is to probe this further and develop secondary prevention strategies to lessen the long-term consequences of ankle sprains.

• #65 News

  https://aofas.org/news/press-releases/2021/12/16/the-long-term-impact-of-ankle-sprains-in-youth-sports

  According to the results of a recent study published in Foot Ankle International (FAI), people who suffered an ankle sprain while playing youth sports had more pain and symptoms 3-15 years later, including poor function, reduced sport participation, poor balance, and fear of pain, when compared to uninjured participants. This study highlights the need to promote ankle sprain prevention in youth sports. […] To protect young athletes from ankle sprains, Dr. Owoeye recommends adopting neuromuscular training programs (structured warmup exercise programs) to prevent ankle sprains from happening in the first place as well as pre-sport taping and bracing to prevent ankle sprains from reoccurring. […] Little is currently known about the prevention of post-ankle sprain health problems, so this study is very helpful in advancing this field of inquiry. Our future goal is to probe this further and develop secondary prevention strategies to lessen the long-term consequences of ankle sprains.

• #66 Strain & Sprain Prevention

  https://ehs.princeton.edu/book/export/html/78

  Strains and sprains related to lifting and material handling are some of the most frequent types of injuries, both on and off the job. […] While no approach has been found for totally eliminating material handling injuries, an injury prevention program can minimize their occurrence by identifying risk factors and developing means to reduce their impact. […] One of the best ways to avoid workplace strains and sprains is to design a workspace that reduces injury risk factors. […] To avoid injury, follow these steps for proper lifting and material handling: […] Permanent mechanical aids such as pneumatic lifts, conveyors, and automatic material handling equipment should be considered when designing a workspace to reduce the amount of manual material handling as much as possible. […] Individuals who are required to conduct lifting and material handling tasks as part of their work responsibilities should receive training, which covers the following topics: […] Back belts have not been proven effective in reducing back pain and back injury.

• #67 Sprains and Strains Causes, Symptoms, and Treatments

  https://www.upmc.com/services/orthopaedics/conditions/sprains-strains

  Take breaks and rest. Allow sufficient time for rest and recovery between exercise sessions or intense activities to avoid overuse injuries. […] Use proper technique. Learn and use proper technique and form for activities such as lifting, jumping, or sports-specific movements. […] Use protective equipment. For high-risk activities or contact sports, wear appropriate protective gear, such as helmets, knee pads, or wrist guards. […] Warm up before participating in any physical activity or exercise. Spend a few minutes doing dynamic stretching and low-intensity movements to prepare your muscles, tendons, and ligaments for more intense activity. […] Wear proper footwear. Ensure you wear appropriate footwear that provides support and cushioning for your activity or sport. Replace worn-out shoes regularly.

• #68 How to Prevent & Rehab Common Sprains & Strains | Work-Fit Blog

  https://www.work-fit.com/blog/how-to-prevent-rehab-common-sprains-strains

  Companies should train all employees on the importance of good ergonomic practices. This means taking regular breaks from repetitive tasks, stretching and using microbreaks at intervals, and having good posture and body mechanics. […] Training and reminder posters around the workplace can help emphasize the importance of practicing good posture, biomechanics and other preventative tips for musculoskeletal pain. […] Workers cannot be forced by an employer to eat healthily or exercise regularly. However, a healthy lifestyle at home and work will help prevent strains and sprains. Stretching regularly and taking microbreaks relieves some of the stressors that causes strains. Employees will also want to take advantage of any wellness programs the company might offer. […] It has to be a joint effort between employers and employees if a companys strain and sprain prevention program is going to be effective. […] Having a team of athletic trainers as a resource for your employees is a huge benefit for prevention, education, and for injury recovery in the event of an accident.

• #69 How to Prevent Sprains and Strains in the Workplace

  https://www.shrm.org/topics-tools/news/risk-management/how-to-prevent-sprains-strains-workplace

  Did you know that sprains and strains are the leading injury category in the manufacturing environment? Its true. […] You’ll be happy to hear that sprains and strains are preventable in every workplace. Its a simple matter of identifying risk factors and systematically implementing control measures. […] Prevention is, of course, better than treatment. Sprains and strains are a painful and unnecessary experience that we want to prevent from happening. To do that, you need a comprehensive prevention process to systematically identify and remove the risk factors present in your workplace and workforce through the use of controls. […] The most successful companies in preventing sprains and strains in a manufacturing environment have created a culture of safety, health and wellness. This culture is the result of each side of this partnership for prevention (the company and individual workers) taking responsibility for their role.

• #70 How to Prevent & Rehab Common Sprains & Strains | Work-Fit Blog

  https://www.work-fit.com/blog/how-to-prevent-rehab-common-sprains-strains

  Companies should train all employees on the importance of good ergonomic practices. This means taking regular breaks from repetitive tasks, stretching and using microbreaks at intervals, and having good posture and body mechanics. […] Training and reminder posters around the workplace can help emphasize the importance of practicing good posture, biomechanics and other preventative tips for musculoskeletal pain. […] Workers cannot be forced by an employer to eat healthily or exercise regularly. However, a healthy lifestyle at home and work will help prevent strains and sprains. Stretching regularly and taking microbreaks relieves some of the stressors that causes strains. Employees will also want to take advantage of any wellness programs the company might offer. […] It has to be a joint effort between employers and employees if a companys strain and sprain prevention program is going to be effective. […] Having a team of athletic trainers as a resource for your employees is a huge benefit for prevention, education, and for injury recovery in the event of an accident.

• #71 How to Prevent Sprains and Strains in the Workplace

  https://www.shrm.org/topics-tools/news/risk-management/how-to-prevent-sprains-strains-workplace

  Did you know that sprains and strains are the leading injury category in the manufacturing environment? Its true. […] You’ll be happy to hear that sprains and strains are preventable in every workplace. Its a simple matter of identifying risk factors and systematically implementing control measures. […] Prevention is, of course, better than treatment. Sprains and strains are a painful and unnecessary experience that we want to prevent from happening. To do that, you need a comprehensive prevention process to systematically identify and remove the risk factors present in your workplace and workforce through the use of controls. […] The most successful companies in preventing sprains and strains in a manufacturing environment have created a culture of safety, health and wellness. This culture is the result of each side of this partnership for prevention (the company and individual workers) taking responsibility for their role.

• #72 Journal of Athletic Training Releases Special Thematic Issue Focused on Ankle Sprains and Instability | NATA

  https://www.nata.org/press-release/090719/journal-athletic-training-releases-special-thematic-issue-focused-ankle-sprains

  External prophylactic supports (ankle taping and bracing) are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. […] Preventive exercise programs emphasizing balance and ankle strengthening are effective in reducing the risk of ankle sprains in both uninjured and previously injured populations. […] The public needs to be educated on the significance of an ankle sprain and the need for proper treatment and management to prevent long-term joint dysfunction. […] Athletic trainers are health care professionals who specialize in the prevention, diagnosis, treatment, and rehabilitation of injuries and sport-related illnesses.

• #73 Current ankle sprain prevention and management strategies of netball athletes: a scoping review of the literature and comparison with best-practice recommendations | BMC Sports Science, Medicine and Rehabilitation | Full Text

  https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-021-00342-9

  Ankle sprains are the most commonly reported injury in netball. Approximately four in five netball athletes will sustain an ankle sprain, up to half will go on to sustain recurrent ankle sprains, and nine in ten report perceived ankle instability. […] Current best-practices suggest injury prevention programs and external ankle support effectively reduce ankle sprains and injuries; however, poor compliance and implementation may be a significant barrier. […] The findings suggest netball athletes do not implement current best-practice prevention and management strategies following an ankle sprain. This is despite evidence of the effectiveness of injury prevention programs, external ankle support, and adequate rehabilitation in reducing ankle sprain rates. Current-best practice prevention and management of ankle sprains should be considered by clinicians, coaches, and athletes to reduce the prevalence and chronicity of ankle sprains in netball.

• #74 Texas Podiatrist Discusses Ankle Sprain Symptoms and Prevention | Austin Foot and Ankle Specialists

  https://www.austinfootandankle.com/faqs/texas-podiatrist-discusses-ankle-sprain-symptoms-and-prevention.cfm

  Sprained ankles are the result of damage to soft connective tissues called ligaments that help hold the ankle bones together. […] Even minor ankle sprains should be seen and treated by a foot and ankle doctor. […] A sprained ankle may seem like a minor type of injury that doesnt need immediate attention; however, it should be taken seriously. […] Patients who suffer an ankle sprain dont always realize that this type of injury can permanently damage the ankle, cause repeat injuries, and even require surgery. […] Our doctors can help you to avoid future sprains by discussing your injury, how it happened, and what to do to help ensure it doesnt happen again. […] Understanding how a brace or other ankle support can help prevent future ankle problems. […] It is critical that patients complete the full rehabilitation program explained by their podiatrist to reduce their risk of reinjuring the same ankle in the future.

• #75 Sprains, Strains & Other Soft-Tissue Injuries – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/

  Injuries often occur when people suddenly increase the duration, intensity, or frequency of their activities. Many soft-tissue injuries can be prevented through proper conditioning and training. Other prevention tips include: […] Use proper equipment. Replace your athletic shoes as they wear out. Wear comfortable, loose-fitting clothes that let you move freely and are light enough to release body heat. […] Aim for balanced fitness. Develop a balanced fitness program that incorporates cardiovascular exercise, strength training, and flexibility. Add activities and new exercises cautiously. Whether you have been sedentary or are in good physical shape, do not try to take on too many activities at one time. It is best to add no more than one or two new activities per workout. […] Warm up. Warm up to prepare for exercise, even before stretching. Run in place for a few minutes, breathe slowly and deeply, or gently rehearse the motions of the exercise to follow. Warming up increases your heart and blood flow rates and loosens up muscles, tendons, ligaments, and joints.

• #76 Preventing Sprains and Strains | Proliance Orthopedic

  https://www.prolianceorthopedicassociates.com/preventing-sprains-and-strains

  Taking a few precautions and knowing the difference between a sprain and strain can help prevent injury. […] POA recommends the following safety tips for outdoor activity at any age: Always wear appropriate safety gear. If you bike or rollerblade, wear a helmet. Wear the appropriate shoes for each sport and replace shoes with worn tread. Warm-up before any exercise, even a walk in the park or a softball game. Exercise for at least 30 minutes a day. You can break this into shorter periods of 10 or 15 minutes throughout the day. Follow the 10% rule. Never increase your activity – whether it’s walking, running or inline skating – by more than 10% a week. Try not to do the exact same routine two days in a row. For example, alternate your activities by walking one day and playing tennis another. Different activities will work different muscles and keeps exercise more interesting. Stop all activity if you experience severe pain or swelling. Seek medical treatment for any persistent discomfort. Fuel your muscles with proper nutrition by eating a well-balanced diet.

• #77 Physical Therapy for Ankle Sprains: Recovery & Prevention

  https://backcountry.physio/physical-therapy-guide-to-ankle-sprain/

  Preventing ankle sprains requires strength, flexibility, and awareness of movement. […] By taking proactive steps, individuals can reduce the likelihood of re-injury and maintain optimal ankle health. […] Strengthening these muscles helps prevent excessive inward rolling of the ankle, reducing the risk of sprains. […] Consistently performing this exercise improves ankle endurance and helps prevent recurrent injuries. […] This exercise also strengthens stabilizing muscles, enhancing overall coordination and injury prevention. […] Proper diagnosis, treatment, and rehabilitation through physical therapy for a sprained ankle are essential for a full recovery. […] If you experience a sprain, consult a physical therapist to start your recovery journey and prevent future injuries.

• #78 Patent Landscape Review on Ankle Sprain Prevention Method: Technology Updates

  https://www.mdpi.com/2411-5134/8/2/53

  Patent Landscape Review on Ankle Sprain Prevention Method: Technology Updates […] Ankle sprains are among the most prevalent musculoskeletal system injuries. Prevention of ankle sprains is important, given the frequency of occurrence of an ankle sprain, the risk of reinjury, and its long-term effects. […] Prevention of ankle sprains is important, given the frequency of ankle sprain occurrence, the risk of reinjury, and its long-term effects. […] The patent landscape review on ankle sprain prevention devices has been performed by adopting the PRISMA statement as a basis. […] Prevention of ankle sprains is important, given the frequency of occurrence of an ankle sprain, the risk of reinjury, and its long-term effects. […] External ankle supports are commonly used among athletes as a preventive measure against ankle sprains. The use of external support has been shown to have the most consistent effect on reducing ankle sprain risk associated with physical activity. […] Both methods are also used in rehabilitation programmes after an ankle sprain injury. […] Training programs are another intervention that may be used to prevent ankle sprains. […] However, the prophylactic effects of external ankle support and exercise/training programs are naturally reduced if the athlete does not fully comply with the preventive interventions. […] In their review paper, Kaminski et al. also discussed three emerging ankle sprain prevention techniques: (a) advancement of ankle brace design with lighter, semi-rigid materials that improve comfort, whilst at the same time, providing multiplane stability; (b) implementation of exercise programs via the Internet and smartphone apps; and (c) incorporation of dual-task and cognitive loading in intervention techniques.

• #79 Ankle sprain in adults: Management – UpToDate

  https://www.uptodate.com/contents/ankle-sprain-in-adults-management

  Ankle injuries are among the most common problems presenting to primary care offices and emergency departments. The management and prevention of common ankle sprains are reviewed here. […] PREVENTION: External supports and shoe modifications, Physical training.

• #80 Lateral Ankle Sprains: Prevention and Interventions | Medbridge

  https://www.medbridge.com/educate/courses/lateral-ankle-sprains-prevention-and-interventions-todd-davenport

  Lateral ankle sprain is a common musculoskeletal injury that frequently results in prolonged pain and disability. […] In this chapter, learn to analyze lateral ankle sprains according to the disease prevention model. The chapter will include specific interventions that correspond to preventing lateral ankle sprains so you can choose the right intervention at the right time for the right patient. […] Current evidence supports the importance of multimodal care approaches for patients with lateral ankle sprains.

• #81 Journal of Athletic Training Releases Special Thematic Issue Focused on Ankle Sprains and Instability | NATA

  https://www.nata.org/press-release/090719/journal-athletic-training-releases-special-thematic-issue-focused-ankle-sprains

  External prophylactic supports (ankle taping and bracing) are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. […] Preventive exercise programs emphasizing balance and ankle strengthening are effective in reducing the risk of ankle sprains in both uninjured and previously injured populations. […] The public needs to be educated on the significance of an ankle sprain and the need for proper treatment and management to prevent long-term joint dysfunction. […] Athletic trainers are health care professionals who specialize in the prevention, diagnosis, treatment, and rehabilitation of injuries and sport-related illnesses.

• #82 Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/52/15/956

  This guideline aimed to advance current understandings regarding the diagnosis, prevention and therapeutic interventions for ankle sprains by updating the existing guideline and incorporate new research. […] For the prevention of recurrent lateral ankle sprains, ankle braces should be considered as an efficacious option. […] The use of brace or tape reduces the risk of both recurrent (RR 0.30, 95%CI 0.21 to 0.43) and first-time ankle sprains (RR 0.69, 95%CI 0.49 to 0.96), especially in those who participate in sports. […] Coordination and balance training have been shown to prevent recurrent ankle sprains. […] For this reason, it is advised to start exercise therapy, especially in athletes, as soon as possible after the initial sprain to prevent recurrent LAS. Exercise therapy should be included into regular training activities as much as possible as home-based exercise.

• #83 Ankle Sprain Treatment & Management: Approach Considerations, Conservative Therapy for Acute Sprain, Ankle taping

  https://emedicine.medscape.com/article/1907229-treatment

  The National Athletic Trainers Association (NATA) issued guidelines for treating and preventing ankle sprains in athletes, including recommendations for the early use of nonsteroidal anti-inflammatory drugs (NSAIDs) post injury, functional rehabilitation rather than immobilization for grade I and II ankle sprains, and prophylactic ankle supports for athletes with a history of previous ankle sprains. […] To prevent injury, institute a 3-month or longer balance and neuromuscular control program for athletes, especially for those at higher risk. […] To reduce reinjury rates, institute balance training throughout rehabilitation and follow-up management of ankle sprains. […] Ankle braces have been shown to be effective in preventing some types of ankle sprains. […] The use of high-top shoes has been proposed to prevent ankle injuries, but study results have been mixed.

• #84 Journal of Athletic Training Releases Special Thematic Issue Focused on Ankle Sprains and Instability | NATA

  https://www.nata.org/press-release/090719/journal-athletic-training-releases-special-thematic-issue-focused-ankle-sprains

  External prophylactic supports (ankle taping and bracing) are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. […] Preventive exercise programs emphasizing balance and ankle strengthening are effective in reducing the risk of ankle sprains in both uninjured and previously injured populations. […] The public needs to be educated on the significance of an ankle sprain and the need for proper treatment and management to prevent long-term joint dysfunction. […] Athletic trainers are health care professionals who specialize in the prevention, diagnosis, treatment, and rehabilitation of injuries and sport-related illnesses.

• #85

  https://journals.lww.com/acsm-csmr/fulltext/2019/06000/ankle_sprains__evaluation,_rehabilitation,_and.7.aspx

  Ankle sprains affect athletic populations at high rates. […] Strategies for prevention of recurrent sprains and return to play considerations also are discussed. […] Up to 40% of patients who sustain an ankle sprain go on to develop persistent symptoms. […] This narrative review aims to discuss relevant ankle anatomy, highlight pearls and pitfalls of clinical evaluation, and present the current evidence for the rehabilitation and prevention of ankle sprain injuries. […] Nonrigid ankle bracing and prophylactic ankle taping are both effective means for preventing first time and recurrent ankle sprains. […] These interventions have been shown to reduce the risk of sprains by 50% to 70% in those who have a history of ankle sprain. […] We recommend lace up ankle brace or taping for 1 year after ankle sprain to prevent recurrent injury.

• #86 Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/52/15/956

  This guideline aimed to advance current understandings regarding the diagnosis, prevention and therapeutic interventions for ankle sprains by updating the existing guideline and incorporate new research. […] For the prevention of recurrent lateral ankle sprains, ankle braces should be considered as an efficacious option. […] The use of brace or tape reduces the risk of both recurrent (RR 0.30, 95%CI 0.21 to 0.43) and first-time ankle sprains (RR 0.69, 95%CI 0.49 to 0.96), especially in those who participate in sports. […] Coordination and balance training have been shown to prevent recurrent ankle sprains. […] For this reason, it is advised to start exercise therapy, especially in athletes, as soon as possible after the initial sprain to prevent recurrent LAS. Exercise therapy should be included into regular training activities as much as possible as home-based exercise.

• #87

  https://www.nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/

  Historically, tape and braces were utilized to provide a means to limit excessive foot and ankle motion. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] Soft ankle braces are a popular method to provide support for the ankle. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Exercise interventions can include simple techniques such as balance (proprioceptive) training or other programs that include multiple exercises. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Ankle sprain injuries are common in high school sports. Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs.

• #88 How to Prevent Another Ankle Sprain: 5 Proactive Steps | Orthopedic Institute of NJ

  https://orthopedicnj.com/news/how-to-prevent-ankle-sprain

  The simplest way to strengthen your ankles is to stand with your feet apart (ideally at the edge of the step) and raise your heels up so that you stand on your toes. Repeat this 10 times every day and in a couple of weeks, you’ll already see impressive results. […] Other than this, you also want to improve your balance. The simplest way to do so is to strengthen your core. The strength of your hips and abdominal area is just as important when it comes to minimizing the odds of an ankle injury. For this particular reason, these are also regarded as ankle sprain prevention exercises. […] If you’ve suffered from ankle injuries before or if you just want to be extra careful, you might want to consider taping and bracing your ankles. In fact, a well-adjusted ankle sprain prevention brace can minimize the risk of an ankle injury by quite a margin.

• #89 Prevention of Lateral Ankle Sprains

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/

  The effectiveness of taping and bracing depends on the material properties, application method, and whether the athlete has ankle instability or a history of a previous sprain. […] The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] An alternate method of addressing ankle-sprain prevention and avoiding the initiating event contributing to a lifetime of negative sequelae is implementing preventive exercise programs to improve dynamic ankle stability. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk.

• #90 Diagnosis, treatment and prevention of ankle sprains: an evidence-based clinical guideline | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/46/12/854

  Ankle injuries are a huge medical and socioeconomic problem. […] The prevention of recurrences can result in large savings on medical costs. […] The specific goal of this clinical guideline is the prevention of further health impairment of patients (ie, recurrences) by providing recommendations for improved diagnostic and therapeutic opportunities. […] This guideline will also contribute to improved communication between healthcare professionals. […] After LAI, it is recommended to train balance and coordination, especially among athletes, starting within 12 months after the occurrence of the injury. […] It is recommended to use a brace or a tape to prevent a relapse. […] Workers with LAI should preferably be treated with a brace to speed up work resumption. […] Rehabilitation of athletes after LAI must be the result of a variety of exercises in which propriocepsis, strength, coordination and function of the extremity are maintained.

• #91 Preventing Sprains and Strains | Proliance Orthopedic

  https://www.prolianceorthopedicassociates.com/preventing-sprains-and-strains

  Taking a few precautions and knowing the difference between a sprain and strain can help prevent injury. […] POA recommends the following safety tips for outdoor activity at any age: Always wear appropriate safety gear. If you bike or rollerblade, wear a helmet. Wear the appropriate shoes for each sport and replace shoes with worn tread. Warm-up before any exercise, even a walk in the park or a softball game. Exercise for at least 30 minutes a day. You can break this into shorter periods of 10 or 15 minutes throughout the day. Follow the 10% rule. Never increase your activity – whether it’s walking, running or inline skating – by more than 10% a week. Try not to do the exact same routine two days in a row. For example, alternate your activities by walking one day and playing tennis another. Different activities will work different muscles and keeps exercise more interesting. Stop all activity if you experience severe pain or swelling. Seek medical treatment for any persistent discomfort. Fuel your muscles with proper nutrition by eating a well-balanced diet.

• #92 Sprains and Strains

  https://www.unco.edu/student-health-center/health-topics/sprains-strains.aspx

  The best way to prevent sprains and strains is to keep in good physical shape so that your muscles, ligaments, and tendons are strong and flexible enough to resist trauma. […] To prevent recurring injury, ask you doctor for exercises designed to rehabilitate the muscles in the injured area. […] Tips developed by the American Academy of Orthopedic Surgeons to reduce your injury risk: Participate in a conditioning program to build muscle strength. […] Do stretching exercises daily. […] Always wear properly fitting shoes. […] Nourish your muscles by eating a well balanced diet. […] Warm up before any sports activity, including practice. […] Use or wear protective equipment appropriate for that sport. […] You have repeated sprains or strains, indicating a chronic weakness that should be evaluated by a physician.

• #93 Journal of Athletic Training Releases Special Thematic Issue Focused on Ankle Sprains and Instability | NATA

  https://www.nata.org/press-release/090719/journal-athletic-training-releases-special-thematic-issue-focused-ankle-sprains

  External prophylactic supports (ankle taping and bracing) are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. […] Preventive exercise programs emphasizing balance and ankle strengthening are effective in reducing the risk of ankle sprains in both uninjured and previously injured populations. […] The public needs to be educated on the significance of an ankle sprain and the need for proper treatment and management to prevent long-term joint dysfunction. […] Athletic trainers are health care professionals who specialize in the prevention, diagnosis, treatment, and rehabilitation of injuries and sport-related illnesses.

• #94 Prevention of Ankle Sprains | Complete Orthopedics | NY

  https://www.cortho.org/foot-ankle/proprioceptive-training-for-prevention-of-ankle-sprains/

  Proprioceptive training targets underlying biomechanical factors such as muscle weakness, joint instability, and neuromuscular control deficits to improve overall ankle function and reduce the risk of sprains. […] Consistency and adherence to a regular proprioceptive training program, along with incorporating injury prevention strategies into daily activities and sports participation, can help individuals maintain the benefits of training and reduce the risk of ankle sprains over time.

Zobacz więcej