Sport: 5 reflexes to prevent ankle sprain
Well known to sportsmen and women, sprains are painful and force us to limit all physical effort for several weeks. Find out how to avoid it.
All it takes is a poorly cushioned or abrupt movement to the side to awaken severe ankle pain. A lateral sprain is a well-known problem among athletes.
Pain is the first warning sign, sometimes followed by swelling, oedema, or hematoma. It may be very severe at the time of shock, then decrease a few minutes later, and then gradually return.
This is why it is important to stop exercising immediately instead of forcing, otherwise, the situation will get worse. Apply ice, a soft restraint, and consult a doctor to check for fractures and to prescribe pain medication.
Beforehand, you can apply certain preventive measures to limit the risks:
Warm up
Each sport activity must be preceded by a muscular and articular warm-up. These movements gently stretch the ligaments and prepare them for the effort. Rotate your ankles for a few minutes and start the body off with a little jog.
Don't force
When the body tells you it hurts, you have to listen to it. Taking fatigue into account is essential to avoid accidents. Respect your rhythm, go progressively, and don't go over the limits. Take regular breaks to let the body recover and to avoid strain on the joints.
Equip yourself
We are sometimes tempted to use running shoes for another sport, but it is important to choose equipment adapted to each activity to prevent sprains. If one of your ankles is weaker than the other, ask your pharmacist for advice to help you choose an appropriate support bandage.
Adapt yourself
Take into account the environment in which you find yourself. The slippery or unstable ground can lead to falls and trauma. The clinging ground can block your foot and cause false movements.
Follow the doctor's advice
In the event of a sprain, it is essential to take good care of the sprain to prevent a recurrence. Follow the recommendations to the letter and do not return to the sport before the date advised by your doctor.
Strengthening exercises are sometimes necessary to help the ankle recover from the shock, remember to practice them regularly.
Read also:
No comments:
Post a Comment