How to Prevent a Sprain

The best way to prevent a muscle sprain is to be in good physical condition, alert and aware of your surroundings. Unfortunately, that's not always possible. You may be recovering from an illness, very sleepy from a long day at work or in an unfamiliar place--and therefore prone to mistakes or accidents. Work on the variables that you can affect, and prevent unnecessary injury.

Things You'll Need

• Fitness references
• Elbow, wrist, back or ankle supports or braces

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Instructions

Safeguard Yourself

• 1

  Know your weak spot. Recurring wrist or ankle pain, a shoulder that's often sore or a "bad" back indicate areas at risk. Be sure to stretch those muscles before playing sports or engaging in rigorous activity.

• 2

  Use wraps, supports or braces for protection when exercising.

• 3

  Start a regimen of whole-body stretching to improve muscle tone and flexibility. Read a book such as "Stretching and Flexibility" for step-be-step instructions and other information (see Resources below).

• 4

  Strengthen your core muscles to prevent back sprains and improve balance. An easy workout is described in "The Core Program" (see Resources below).

• 5

  See a chiropractor and massage therapist or acupuncturist for regular "tune-ups." Aid muscles by keeping the spine in alignment, improving blood circulation and helping to heal any injuries.

Safeguard Your Environment

• 6

  Cut your risk of sprains at work by rethinking your workspace. Organize for ease and efficiency of movement.

• 7

  Buy ergonomic home and office furniture. When your body is properly aligned, muscles remain flexible and function properly.

• 8

  Use anti-slip tape or mats on slick walkways near tubs, swimming pools and stairs.

• 9

  Reorganize storage areas or kitchen cupboards so that no repetitive or heavy overhead lifting is necessary. A sprain can be caused by the simple lifting of heavy dishes or pans.

• 10

  Practice back-seat awareness. If you reach around from the driver's seat of a car to lift something heavy from the back seat (like a sack of groceries), you put yourself at risk for sprain.