If there is a body part prone to injuries in the athlete that is the ankle. Ankle sprain is the most common presentation to hospital emergencies. The dreaded sprains, sprains or ligament tears can have a good season apart from sports induced complications.

In this regard, we turn to the insights offered by Dr. Gordon Slater, who is a popular orthopedic surgeon. Dr. Slater has a vast client portfolio and specializes in ankle fusion surgeries, foot surgeries, minimally invasion surgeries, ankle problems, and other orthopedic conditions. Here is some advice using the principles of orthopedics by Dr. Slater:

Foot and ankle injuries

Foot and ankle injuries are common, especially in sports, especially those related to athletics, basketball, tennis and soccer (although there are many others).

An ankle or foot injury can cause you to leave your favorite sport for a good time, but don't be alarmed either: sports enthusiasts can reduce the risk of injury by taking some precautions.

Warm-up before any sports activity

Warming up is crucial to prepare both the feet and the ankles for the subsequent action, typical of each sport.

Stretch slightly or better yet, take a slow walk for two to three minutes to warm up the muscles. Do not force the stretch with a "bouncing motion."

Many people confuse warming with stretching. Stretching the feet in depth can lead to typical injuries that the pressure offers, such as tears, strains and even some tendon rupture.

The warm-up intends to prepare the feet for the subsequent exercise, so try to do gentle exercises in which prime the mobility that prepares the feet for the exercise you are going to do.

Condition your muscles for sport

The amount of time spent on the activity should be gradually increased over a period of weeks to develop both muscle strength and mobility. Cross-training by participating in different activities can help strengthen muscles.

We must not have agreed to do everything to the fullest the first day. If you can, first make a program that allows you to record your evolution data and stick to that routine.

Watch the shoes you wear

In principle, you should choose shoes that are well prepared for the environment but do not be fooled by the brands that ensure this or that. Especially for the miraculous marks.

Ideally, learn the technique and look for a sports shoe that allows them to move freely, as if barefoot.

Think of finding sneakers with a wide last, and that has no height difference between the heel and the toe. The shoes of narrow shape could end up deforming the feet and can cause, over time, bunions, tendon deformities and even problems in the foot.

Gradually access irregular terrain

Running on terrain that shows many irregularities is one of the exercises that strengthen the feet and ankles the most. But you can't pretend to start from scratch, because it requires progressive preparation.

Start on smooth and regular floors and gradually add difficulty. In a few months, you can progress to rougher terrain. Let pain be your guide.

Author's Bio: 

Brooke Whistance perspicacious columnist, writer, and blogger, always engrossed to help youth and women to reach their goals. Her focus has been on writing, producing and editing stories on lifestyle, tech, business, interesting personalities, entrepreneurs, culture, the environment, and social issues. You can always find her @IamBrooke94.