How to Avoid A Sprained Ankle

Performing sports is a rewarding thing, but all sports have a risk of injuries. A common type of injury is a sprained ankle. According to the Mayo Clinic, a sprained ankle may include symptoms such as swelling, bruising, moderate to severe pain especially when holding weight on the injured ankle, sensitivity to touch, and a popping sensation. Treatments vary with the severity of the injury and can range from putting ice on the affected area to needing physical therapy Braintree MA sessions.

What to Do If You Suffer From a Sprained Ankle

  • Ice: Putting an ice pack on the injury for 15 - 20 minutes will help bring down the swelling. Repeat this step several times during the day.
  • Wrap it up: Compression is critical to healing the affected area faster because it reduces swelling and improves stability. Be sure not to tighten your bandage too hard, as this could result in cutting off your circulation and doing more damage than good.
  • Elevation: With the help of a pillow, elevate your foot to help with the accumulation of fluid in the joints. Keeping your foot elevated will help reduce inflammation and ease the pain.
  • Rest: Avoid performing any physical activity until you feel fully recovered. Resting your ankle as much as possible is needed to restore the ankle's ligaments and will reduce the risk of re-injury.

While some ankle sprains can be resolved at home, it is always best practice to visit a doctor, or a sports therapy specialist at Peak Physical Therapy Braintree MA.


To prevent a sprained ankle, it's crucial to warm up before starting any type of physical activity. Though this sounds obvious, athletes and people in general often skip this step. Having a warm-up routine will help your muscles to improve mobility and optimize performance, as well as, decreasing the risks of experiencing an injury while preparing you to play your best. It is recommended to do your warm-up routine for 5-15 minutes prior to engaging in exercise. Another way of preventing a sprained ankle is having a stretching routine after exercising. Stretching increases flexibility and practicing different stretching exercises will alleviate muscle tension that comes after a workout routine. Lastly, having physical therapy Braintree, MA sessions will enhance your performance when practicing your favorite sport and will restore muscle function by designing a program tailored to the athlete's specific sport needs. Some of the treatment techniques at Peak Physical Therapy Braintree, MA include strength and conditioning, balance, agility training, and more.

Peak Physical Therapy | Braintree MA

At Peak Physical Braintree MA, we specialize in helping all-levels athletes to ensure they are in optimal conditions to perform their specific sport or physical activity. We’ve designed a unique return-to-play program tailored to each individual to help simulate the specific sport you’re returning to. If you want more information about this program contact us now.

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