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Bringing you the best health advice for your family

NHS Choices - Preventing sprains and strains

(09/04/2015)

There are several ways you can help prevent sprains and strains, such as warming up properly before exercising and wearing suitable footwear.

Strengthening and conditioning

Regular stretching and strengthening exercises as part of an overall physical conditioning programme can help reduce your risk of sprains and strains, by helping your joints stay strong and flexible.

If you are prone to 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, taping, strapping or wrapping should only be a short-term protective measure. You can protect your joints in the long-term by strengthening and conditioning the muscles around them.

Read more about improving your strength and flexibility.

Wearing appropriate footwear

You should always make sure you wear footwear that supports and protects your feet and ankles, whether you are at work, home or doing sport.

The specific type of shoe you should wear will depend on the activity you are doing, but you should make sure that all the shoes you do wear are in good condition. For example, you should avoid shoes that have a worn heel on one side, as they may increase your risk of injury.

If you wear high-heeled shoes, you are more likely to sprain your ankle than if you wear flat shoes.

General 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
Avoiding running or walking on uneven surfaces
Eat a healthy, balanced diet to help keep your muscles strong

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