5 Ways to Prevent an Ankle Sports Injury

Ankle injuries are among the most common issues athletes and active individuals face. Whether playing weekend basketball or running in a marathon, a twisted or sprained ankle can quickly put your routine on hold. Luckily, many ankle injuries are preventable with the proper habits and precautions.

Dr. Eric Gilbertson, DPM, FACFAS, at Renew Foot & Ankle in Minnesota, helps patients stay active and pain-free with expert foot and ankle care and sports medicine. Below are five simple yet effective ways to protect your ankles and avoid sports injuries.

1. Warm up before you get moving

Jumping into intense physical activity without warming up can increase your risk of injury, especially in your lower legs and ankles. A proper warm-up boosts circulation, activates key muscle groups, and prepares your joints for movement.

Start with 5–10 minutes of light cardio, like brisk walking or easy cycling. Then, add dynamic stretches that target the calves, Achilles tendons, and ankles, such as ankle circles, heel raises, and leg swings.

2. Strengthen the muscles around your ankle

Weak muscles leave your ankle joint vulnerable to twists, strains, and sprains. Incorporating strength exercises into your weekly routine can improve balance and reduce your risk of injury.

Try exercises like:

• Resistance band ankle pulls 
• Calf raises
• Balance training

Even a few minutes of focused strengthening exercises two to three times weekly can make a noticeable difference in ankle stability.

3. Wear the right footwear for your activity

Wearing worn-out or inappropriate shoes is a leading cause of ankle injuries. Different sports require different types of support, grip, and flexibility, so your footwear should match your activity.

Look for shoes that:

• Offer solid arch and ankle support
• Fit snugly but not too tightly
• Are designed for your sport (running shoes for runners, court shoes for tennis, etc.)

If you have flat feet, high arches, or other structural concerns, ask your podiatrist if custom orthotics could help prevent injury.

4. Use tape or bracing if needed

You might benefit from taping or bracing during activity if you’ve injured your ankle or have naturally loose joints. These supports can add stability, especially during high-impact sports or uneven terrain.

An athletic brace or compression wrap can help limit excessive motion while allowing you to stay active. However, they shouldn’t substitute strength or flexibility—think of them as added protection while building your stability.

5. Listen to your body and rest when needed

Pushing through pain or fatigue may seem like part of the game, but it’s also a fast track to injury. Overuse can lead to inflammation, instability, and even more serious injuries like ligament tears or stress fractures.

If you feel pain, stiffness, or swelling in your ankle—especially during or after activity—it’s essential to rest, ice, and evaluate your recovery. Continuing to play through pain can cause long-term damage and prolong your time on the sidelines.

Stay on your feet with expert care

Preventing an ankle sports injury starts with smart habits, but professional evaluation is key if pain or instability lingers. Dr. Gilbertson offers personalized treatment plans to help you stay active, prevent future injuries, and protect your foot and ankle health for the long haul.

If you’re dealing with recurring ankle pain or want to build a more resilient foundation, don’t wait; call the office or schedule an appointment online today.