Kansas City Foot Specialists March 2016 Newsletter
Check out these tips for avoiding an ankle injury
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Follow these basic steps to decrease your likelihood of getting a sprained ankle

One of the most common running injuries is a sprained ankle. An ankle sprain occurs when you roll your ankle on an obstacle or take a simple misstep, resulting in the overstretching and/or tearing of ligaments. If you feel you have injured your ankle, a podiatrist can identify if it’s a sprain, usually by asking some questions about how it was injured, measuring how much weight you can put on your foot, and taking an x-ray to confirm the pain isn’t from a fracture.

Hopefully you won’t have to deal with an ankle injury! Increase your protection from ankle injuries by following these simple steps for preparation and protection:
  • Balance training - Simply taking some time out of your day or during practice to do a balance exercise can boost your ankle strength. Stand on one foot for 30 seconds, slightly bending your knee, and focus on positioning your ankle and feeling your muscles engage. Switch feet when you are done with your exercise.
  • Ankle circles - Sit on the ground and raise one foot. Circle the ankle of the raised foot in both clockwise and counterclockwise directions for about 30 seconds to fully stretch it. Repeat with your other ankle.
  • Resistance training - Sling a towel or a rope around your foot and gently pull up on it with your hands, while pushing back with your foot. You should feel the resistance in your ankle. Aim for 10 to 15 seconds of light resistance for each foot.
  • Wrapping and taping - If your activity doesn’t demand a lot of flexibility or mobility, such as a lineman in football, you should wrap and tape your ankles for additional support. Talk to a professional such as a podiatrist or an athletic trainer for ankle wrapping techniques most beneficial to you.
  • Slow training - Take it easy! Know what your body can handle. Have you been active for a while? You can probably push yourself harder. Are you just starting a new activity (the new company softball league)? Then don’t overexert yourself for the sake of performance and wind up with a sprained ankle.

Have you recently hurt your ankle and are concerned it may be sprained? Have you had an ankle injury in the past and have questions about protecting it during future activities? Talk to the team at Kansas City Foot Specialists about treating a current injury or preventing a future one!

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6 ways you increase your risk of spraining an ankle

6-things-to-avoid-that-cause-an-ankle-sprain.jpgA sprained ankle is one of the most common foot-related injuries. It occurs when the ankle is rolled or twisted in an unnatural motion, tearing its ligaments. The majority of sprains are due to an inversion, or inward rolling, of the ankle. Check out these common causes of sprained ankles.

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The importance of ankle health

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The human body is an amazing organism, and is made up of numerous structures that all work in harmony to keep us going. Each structure in our bodies serves a specific purpose, and the ankle is no exception. Our ankles are essential structures that allow our feet to move up and down so that we may run and walk smoothly. Your ankles may seem like simple structures, but they are essential to your ability to walk, run, jump, and get around with ease.

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