Ankle injuries are a frequent cause of emergency department visits across the UK, making up 5% of all attendances, according to NICE. These incidents are described as very common by Genevieve Tawiah, a performance physiotherapist.
Ms Tawiah, who has worked on shows such as Strictly Come Dancing, told What's Up Docs? that many ankle injuries could be prevented. She emphasised the importance of having strong and aware feet and ankles, along with the connected chain of muscles.
To help prevent injuries, Ms Tawiah suggests three key areas. These include building a mind-body connection to sense ankle movements, developing strength, control, and balance through exercises like heel raises and single-leg balancing, and selecting appropriate footwear for different activities.
She advises against flat ballet pumps, pointy shoes, or trainers that are narrow at the front, recommending shoes that allow toes space. For specific activities, flatter shoes may be better for squats, while cushioned trainers are suited for running. Hiking boots can reduce the risk of sprains on long all-terrain walks, but prolonged daily use may lead to increased ankle stiffness.