1. Starting Off On the Right Foot
Stretching is one of the best ways to prevent ankle injuries, as it helps to increase blood circulation, warms up the muscles and reduces tension on the tendons which connect to the ankle. Stretching exercises to protect ankles while walking should include calf and hamstring stretches, but remember to protect your entire body and include arm, quad and groins stretches as well. Stretching is most effective if you drink plenty of water and warm up for at least 5 minutes before stretching, so try jumping jacks, jump rope or running in place to warm things up before you begin.
2. Shoes are a Sure Thing
Proper walking shoes which are in good condition will help to protect not only your feet and ankles, but also your legs and back. Your feet hold the weight of your entire body, therefore shoes with proper arch and ankle support are the best investment for your fitness routine. Shoes specially designed for running or walking are generally your best bet as they are designed to be lightweight and breathable; however, you may want to go with a pair of high-top sports shoes if you are prone to ankle twisting, as they add further support where you need it most.
3. A Brace is Your Best Friend
For those who have suffered an ankle sprain or tend to have weak ankles, ankle braces can add further support that shoes cannot. Make sure that your ankle brace is tight, but not so tight that it stops or inhibits circulation. If your toes become numb or red, your brace is too tight. As an alternative to braces, you can use an cotton-elastic wrap.
4. Heel to Toe is the Way to Go
As you are walking, make sure that your steps land heel to toe, rolling your foot gently onto the ground. Rolling your foot as you walk ensures a stable landing and increases your body's ability to sense obstacles such as rocks or divots in the earth which may cause your ankle to turn. In addition to the heel to toe step, keep an eye on the road so that you might see hazards before it's too late.
5. R.I.C.E.
If you have suffered an ankle injury, you can protect yourself from further injury by following the common acronym R.I.C.E.--rest, ice, compression and elevation. Take a break from walking and apply ice to your ankle for 20 minutes at a time every 2 to 3 hours. In between icing sessions, wrap your ankle tightly with a cotton-elastic bandage and keep your foot elevated above your heart. These techniques will ensure proper healing of the ankle tendons, preventing future sprains.
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