Spring Is Here… And So Are Ankle Sprains

3 Tips to Prevent Ankle Injuries in the Capital District

As the weather improves in Altamont and across the Capital District, we see the same trend every year at Altamont Physical Therapy:

A spike in ankle sprains.

After a long winter of reduced activity, people jump back into walking, running, yard work, and sports—often faster than their bodies are ready for.

Add in uneven ground, muddy trails, and lingering debris from winter, and it’s the perfect recipe for a rolled ankle.

Why Ankle Sprains Are More Common in Spring

During the winter months, your body naturally loses a bit of:

• Strength
• Balance
• Reaction time

When activity levels suddenly increase in the spring, your ankles may not be prepared to handle quick changes in direction or uneven surfaces.

The result? Ankle sprains that can sideline you for weeks—or longer if not properly treated.

The good news is that many ankle sprains are preventable.

Tip #1: Build Back Strength Before You Go All-In

It’s tempting to take advantage of the first warm days with long walks, hikes, or runs—but doing too much too soon increases your risk of injury.

Start with shorter durations and gradually increase intensity over 1–2 weeks.

Focus on strengthening:

• Calf muscles
• Ankle stabilizers
• Glutes (which help control lower body alignment)

A little preparation goes a long way in protecting your ankles.

Tip #2: Train Your Balance (Your Secret Weapon)

Balance is one of the most overlooked ways to prevent ankle sprains.

Simple exercises like:

• Standing on one leg
• Single-leg deadlifts
• Heel-to-toe walking

can significantly improve your body’s ability to react when you step on uneven ground.

Better balance = fewer rolled ankles.

Tip #3: Watch Your Surfaces

Spring in upstate New York means:

• Wet grass
• Muddy trails
• Uneven sidewalks
• Leftover winter debris

Pay attention to where you’re walking or running, especially when transitioning from indoor to outdoor activity.

Supportive footwear and awareness of your environment can make a big difference.

Don’t Ignore a “Minor” Ankle Sprain

Many people try to “walk it off,” but untreated ankle sprains can lead to:

• Chronic instability
• Recurrent sprains
• Ongoing pain

Physical therapy helps restore:

• Strength
• Balance
• Proper movement patterns

So you can get back to your normal activities safely—and stay there.

Stay Active, Stay Safe This Spring

Spring is one of the best times to get moving again. With a little preparation, you can enjoy everything the season has to offer without being sidelined by injury.

If you’ve recently rolled your ankle—or want to prevent it from happening—Altamont Physical Therapy is here to help.