Strengthening and conditioning
Regular stretching and strengthening exercises as part of an overall physical conditioning programme can help to reduce your risk of getting sprains and strains. Regular exercise will help your joints stay flexible and reduce the likelihood of injury.
If you are prone to getting sprains and strains, taping, strapping or wrapping your knees, ankles, wrists or elbows can help while you are recovering from injury and when you first get back into regular activities.
However, for most people, it is best to regard taping, strapping or wrapping as a short-term protective measure. You can protect your joints in the long-term by strengthening and conditioning the muscles around them.
Correct footwear
You should always make sure that you wear footwear that supports and protects your feet and ankles whether you are:
- doing sport
- at work
- at home
If you wear high-heeled shoes, you are more likely to sprain your ankle than if you wear flat shoes.
Preventative advice
You can help prevent sprains and strains by following the advice listed below.
- Warm up properly before you exercise and cool down properly afterwards
- Avoid exercising or doing sporting activities when you are tired
- Take precautions against falling - keep stairs, walkways, gardens and driveways free of clutter, and in winter put sand or salt on icy spots outside your home
- Do not wear shoes that have a worn heel on one side
- Avoiding running or walking on uneven surfaces
