What can I do to further prevent ankle injury when jogging?

March 08, 2010

I seem to have hurt my ankle while jogging even though I invested in a really great pair of runners. anyway, I gave it two days rest, had a hot bath etc. and it seems to be much better today, but has anyone got any tips to prevent it getting sore again?

Maybe exercises? should I wear a bandage when I go jogging?

I’m really new to this so advice is much appreciated.

I have had many ankle injuries through gymnastics – theres a small hole that runs through the ankle, there are many tiny muscle fibres etc that break when you twist your ankle. It’s more severe if you do ligament damage, but even so, a mild sprain (which I believe you have) will have already weakened your ankle, and it will always be weaker. To prevent injury, wear a support, tape is the best, it "locks" the ankle in place and stops it from rotating, so you’re less likely to twist it. Also physio exercises will help to strengthen your ankle – calf raises (stand on tip toes and lower yourself to the floor slowly, and go up and down 20 times). whilst sitting, put a towel or ball on the floor and pass it from foot to foot, any movement is constantly strengthing your ankle. stand on a balance ball, or mini tramp on one leg, and also stand on one leg and close your eyes.
Hope that helps!

3 Responses to “What can I do to further prevent ankle injury when jogging?”

  1. Gregory House Says:
    March 8th, 2010 at 5:57 pm

    You can buy supports for your ankle from your local sports shop. They are elastic enough to run in, and prevent most harm from exercise. Just make sure you pace yourself, and rest if the foot becomes painful enough.

    Most look like this:

    http://www.physioroom.com/product.php?utm_source=froogle&utm_medium=cost-per-click&pid=38193&cid=2030&affid=25&utm_campaign=Vulkan_Silicon_Ankle_Support

    But I’m positive you can get it for a lot cheaper at your local sports shop!
    References :

  2. trucker Says:
    March 8th, 2010 at 6:05 pm

    when you are jogging make sure you have proper jogging shoes (trainers)
    and get a Professional to check you have the right shoe size..
    References :

  3. XlittleladyX Says:
    March 8th, 2010 at 6:11 pm

    I have had many ankle injuries through gymnastics – theres a small hole that runs through the ankle, there are many tiny muscle fibres etc that break when you twist your ankle. It’s more severe if you do ligament damage, but even so, a mild sprain (which I believe you have) will have already weakened your ankle, and it will always be weaker. To prevent injury, wear a support, tape is the best, it "locks" the ankle in place and stops it from rotating, so you’re less likely to twist it. Also physio exercises will help to strengthen your ankle – calf raises (stand on tip toes and lower yourself to the floor slowly, and go up and down 20 times). whilst sitting, put a towel or ball on the floor and pass it from foot to foot, any movement is constantly strengthing your ankle. stand on a balance ball, or mini tramp on one leg, and also stand on one leg and close your eyes.
    Hope that helps!
    References :
    Personal experience, sports a-level

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