Should you decide to resume running prematurely before the injury rehabilitation is complete, a combination of decreased ankle muscular strength and control, will increase the risk of recurrent ankle sprain! Biking, rowing, elliptical, swimming, deep-water running… Risk factors for developing ankle sprains and strains include, but are not limited to: Poor athletic conditioning. Adam Feerst, a trail running coach and race director in Denver, found himself particularly well acquainted with ankle injuries after a sprain in 1981. Anyone who attempts strenuous athletic activities without prior conditioning, such as a regular routine of ankle and calf stretching and strengthening exercises, runs an increased risk of spraining or straining the ankle ligaments and muscles during activity. Any cardio work that does not put your ankle ligaments at risk for re-injury and does not cause pain is fair game. Furthermore, resuming running too early during the healing process can cause the ligament to scar in a stretched position. They reported ankle-sprain IRs (per 1000 exposures) of 0.52 (95% CI = 0.1, 1.6) for players with a normal BMI, 1.05 (95% CI = 0.3, 2.5) for players at risk of being overweight, and 2.03 (95% CI = 0.8, 4.2) for overweight players. Step awkwardly off a curb, slide off your high heels, plant a foot wrong while running or playing a sport, and you overstretch or tear the ligaments around the joint and sprain your ankle. Tyler et al 14 noted that BMI was a significant risk factor for ankle sprain in high school American football players.

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