According to MayoClinic.com, an ankle sprain occurs when the ligaments of your ankle are turned, rolled or twisted outside their normal range of motion. This can result in pain, swelling, bruising and difficulty walking. Ankle sprains can occur as the result of running -- especially on trails. Stones, uneven surfaces and twigs found on trails can all lead to twisting of the ankle or tripping. While accidents sometimes happen, there are means to prevent ankle sprains while running on trails.
Step 1
Invest in a good pair of running shoes. Shoes should have adequate shock absorption, 1/2 inch of space between your longest toe and the tip of your shoe and fit snugly in the heel to help prevent injuries of the foot and ankle. The American Academy of Podiatric Sports Medicine recommends replacing your shoes as soon as they become worn or damaged.
Step 2
Use an ankle brace if you have a history of ankle sprains or a weak ankle. Ankle braces can be purchased at a local drug store, or you can ask a doctor to recommend a specific brace that is appropriate for your running regime as well as your condition.
Step 3
Stretch and warm up prior to running. The National Academy of Sports Medicine recommends engaging in a five- to 10-minute warm-up followed by stretching to help loosen muscles, tendons and ligaments to minimize the risk of injury. Spend five to 10 minutes on a treadmill, jumping rope or using an elliptical machine. Follow up with stretching. Pay close attention to your ankle and lower leg. Perform calf raises. heel walking, ankle circles and ankle pumps.
Step 4
Work on your balance. Increased balance can help reduce the risk of ankle injuries. Perform single-leg balances once a day in one set of 10 repetitions for each leg. Stand up straight and shift your weight to one of your legs. Lift one leg off the ground and balance for 15 to 30 seconds relax and repeat.
Step 5
Focus on running and avoid distractions. Focus on the trail in front of you. Avoid playing with an MP3 player, fixing your hair, talking on a phone or drinking water while running. Stop and move to the side of the trail if you need to perform other activities. This can help reduce your risk of tripping.
Step 6
Run on trails with adequate lighting or only run trails during the day. Running at night may inhibit your ability to see debris on the trail.
Things You'll Need
- Running shoes
- Ankle brace
References
- American Academy of Podiatric Sports Medicine: Running and Your Feet
- MayoClinic.com; Sprained Ankle; Aug. 20, 2011
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
