How to Prevent Ankle Injuries

How to Prevent Ankle Injuries

Ankle injuries can keep you from enjoying the activities you love. If you participate in any of these sports or athletic activities that put players at a higher risk of damaging the joint, here are the steps you can take to avoid getting hurt.

For many athletes, ankle injuries are a common cause for concern. While most sprains can heal in less than two months through rest, icing, and bracing, that still means time off from playing sports and enjoying other aspects of an active lifestyle.

In addition to the pain and discomfort they cause, sprains can put you at risk for developing more serious conditions. Even after they heal, they can leave the ankle weaker and more prone to dislocations, fractures, or osteochondral defects formed by cracks in the cartilage.

Whether you’ve had sprains before or simply want to avoid this painful condition, careful prevention is key to maintaining your health and continuing to enjoy your favorite sports. Here’s what it takes to avoid ankle injuries while playing soccer, running, and more.

SOCCER

In sports and in life, it’s a good idea to look before you leap. Aside from being on the receiving end of an unexpected slide tackle, the most common way to sprain your ankle is jumping — perhaps for a contested header — and landing badly. If you jump in a crowded area, spare some attention to where you touch down. While in competitive leagues it’s expected that you go for every ball you can, weekend warriors might exercise some caution and avoid risky jumps.

Soccer is a sport of quick acceleration, and the rapid directional changes it requires can also cause ankle injuries. Preemptive balance training can help you avoid sustaining any damage. This training consists of exercises like standing on one foot with your other ankle behind your back, catching and throwing a ball while on one foot, and one-legged squats.

BASKETBALL

As much as fans and announcers talk about “ankle-breaking” ball handling, the main cause of ankle injuries in basketball is actually rebounds. Be careful of risky leaps, whether it’s a heavily covered jump shot or a battle at the rim. Similar to soccer, landing on an uneven surface after a jump causes the most problems. So if the area is too congested, don’t be afraid to fall.

In addition, the stiff floor and rapid pivots of basketball are a recipe for ankle strain. Basketball shoes are designed with this in mind, so someone playing on a competitive team can take comfort in that layer of ankle protection. However, if you’re playing a pickup game in a regular pair of sneakers, watch out for quick stops and turns.

FOOTBALL

In any sport, it’s important to know your risks — and in football, those can vary by position. The causes of injury for a lineman are going to be different from those for a receiver or defensive back. For open-field positions that make rapid cuts and go up for the ball, the primary risk is landing unevenly. For those closer to the line of scrimmage, the bigger worry is getting forced into an unnatural position by the weight of a pileup.

Football is a contact sport, so some risks must be accepted. Still, a consistent stretching and strengthening regimen can go a long way. Jumping and skipping exercises can both strengthen the ankle and prepare it to absorb the impact of hitting the ground with force. Band exercises are useful for stretching your ankle beyond the normal pressures of practice, and could make all the difference if your foot ends up lodged at an awkward angle.

DANCE

Dancing is rigorous exercise, and ballet in particular puts the ankles under intense strain. As you learn new routines, it’s vital to gradually strengthen and work up to moves that force your feet into more difficult contortions. It is also important to strike a balance between mastering a move and overworking the muscles of the foot.

In what is already a standard practice, wrapping satin shoe ribbons around the ankle while dancing en pointe will help keep the foot stable in this elongated, high-pressure position. Although less research has been done on other forms of dance, proper warm-up, strengthening, and stretching have all proven helpful for injury prevention among ballet dancers.

RUNNING

Beyond buying sturdy shoes, choosing the right surface is key to safe running. By sticking to flat surfaces, you can decrease the risk of rolling your ankle. If you prefer running trails, then make sure not to lose sight of the changes in terrain. While some ankle injuries come from missteps and twists, others can stem from repetitive pounding. When you start to feel consistent pain, it’s time to take a break. Stretching before and after running sessions is also useful.

If you’re suffering from an ankle injury, consult an orthopedic specialist to learn about your treatment options. At Comprehensive Orthopaedics, our team of ankle specialists —Dr. Engel,  Dr. Nute and Dr. Lasee — have helped countless patients get back on their feet and return to the activities they enjoy. Contact us today to take your first step on the road to recovery.

Tips for preventing ski injuries

Tips for preventing ski injuries

Ski season is in full swing — but an injury can put you out of commission until next year’s first snowfall. Here’s how to stay safe on the slopes all winter long.

While many people huddle inside during the winter months, away from “bomb cyclones” and blizzards, a select few know that the best way to beat wintry weather is to embrace it — on the ski slopes, that is!

As any seasoned skier will tell you, however, their beloved sport does come with the risk of injury. Fortunately, taking some simple precautions before you hit the slopes can help you stay in peak condition regardless of how many tumbles you take.

We’ve outlined some of the most common injuries that afflict skiers, and what you can do to prevent them.

MCL Injuries

A number of injuries can affect the medial collateral ligament (MCL), but the most common by far is an MCL tears. In skiing, MCL tears most often occur when the skier falls while attempting to slow or stop in a snowplow position, in which the tips of the skis are pointed toward each other. To avoid injury in this position, make sure to always keep your weight balanced. In addition, sticking to runs with which you’re comfortable can reduce the need to enter the snowplow position at all.

ACL Injuries

A variety of falls on the slopes can result in a tear of the anterior cruciante ligament (ACL). It most commonly happens after a forward fall, during which the inner edge of the front of the ski becomes embedded in the snow, trapping the leg in the process. It can also occur when the top of the back of the boot pushes the tibia (the weight-bearing bone in the leg) forward, away from the femur. On other occasions, it arises when the skier leans back on the skis, loses balance, and falls backward. Strengthening the hamstrings, wearing proper bindings, and using shorter skis can all reduce the risk of sustaining an ACL tear.

Fractures

Like torn ligaments, fractures are most commonly caused by falls while skiing. The wrist and ankles are particularly susceptible to breaks. To help avoid broken bones, always wear adequate protective gear and practice proper techniques for falling. Increasing cardiovascular endurance and developing the surrounding muscles can also be beneficial.

Shoulder Dislocations

Most shoulder dislocations happen when skiers fall, either directly onto the shoulder or onto an outstretched hand or arm. This injury results in heavy, immediate pain, significantly restricts the shoulder’s range of motion, and can leave it misshapen. Since dislocations are caused by sudden trauma, they can be difficult to anticipate, but strengthening the rotator cuff muscles, especially if you have previously dislocated your shoulder, can lower the risk of a dislocation. As with other common skiing injuries, employing proper form will also minimize the possibility of a dislocation.

Spinal Injuries

Aside from protecting the spinal cord, the spine ensures the strength and stability of the back. It is made up of various bony segments called vertebrae separated by pieces of fibrocartilaginous tissue called intervertebral discs, any of which can be injured while skiing. Some ways to avoid spinal injuries include using spine protectors, sticking to trails on which you are comfortable, using proper equipment, and learning the technique for “safe” falls.

While some ski injuries are immediately apparent, others can be more subtle, slowly progressing with time. Fortunately, the talented team of specialists at New York Bone and Joint has extensive experience working in sports medicine and can quickly diagnose and treat any of these common problems. If you think you may have suffered an injury during your latest trip to the mountain, call us today to schedule a consultation, or if the injury has been recent, stop in to our Orthopedic Urgent Care!

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