You’re eager for a weekend adventure through Idaho's rugged terrain. You've packed water, snacks, and your camera, but have you prepared your feet for the uneven ground ahead? Ankle sprains account for nearly 30% of all hiking injuries.
Every hiker faces risks on the trail, but taking the right precautions reduces your chances of injury and ensures you can continue enjoying our state’s beautiful landscapes. The experienced podiatrists at Rocky Mountain Foot & Ankle want to make sure you have as much education as possible regarding hiking safety. Here’s what you need to know about preventing ankle sprains.
Why Ankle Sprains Happen While Hiking
These injuries occur when ligaments stretch beyond their normal range or tear completely. Hiking creates the perfect storm of conditions that challenge ankle stability through uneven terrain, loose rocks, and root-covered paths. Downhill sections are particularly treacherous because gravity increases the force on your ankles with each step. Your body weight shifts forward, placing additional stress on the ligaments that support your ankle.
The weight of your backpack also affects your center of gravity and increases the force transmitted through your ankles when you step on uneven ground. Even experienced hikers struggle with balance when carrying extra gear for longer adventures.
Whether you intend to explore the Boise Foothills or tackle more challenging terrain in the Sawtooth Mountains, Dr. P. Roman Burk, Dr. Mike Laur, and Dr. Steven Anderson offer the following suggestions for a safe yet invigorating experience.
Choose the Right Hiking Boots
Proper footwear is the first line of defense against ankle sprains and other tendon injuries. Understanding key boot features helps you make informed decisions about protecting your feet and ankles during outdoor adventures.
Boot Height and Support Levels
The cut of your hiking boot directly impacts how much protection your ankles receive during challenging terrain. Mid-cut styles work well for day hikes on established trails, offering a balance between support and mobility. High-cut options become essential when carrying heavy packs or tackling unstable surfaces where maximum protection is needed.
Sole Design and Traction
The bottom of your boot determines how well you'll grip various trail surfaces. Deep, aggressive lugs—the raised pattern on the sole—excel on loose dirt and muddy conditions, while firmer rubber compounds last longer on rocky terrain. Match your tread pattern to the specific environments you'll encounter most often during your hiking adventures.
Proper Fit and Comfort
Getting the right size and shape for your feet prevents blisters and ensures your boots can do their job effectively. Your toes should have wiggle room without your foot sliding around inside the boot. Shop for footwear in the afternoon when your feet are naturally swollen, and always wear your preferred hiking socks during the fitting process to ensure accurate sizing.
Essential Ankle Strengthening Exercises
Building ankle strength before hitting the trails keeps your ligaments and tendons in good shape. These exercises don’t require any special equipment and can be done at home.
Calf Raises
- Stand with feet hip-width apart on a flat surface.
- Slowly rise onto your toes, creating tension in your calf muscles.
- Hold this elevated position for two seconds.
- Lower yourself back down with control.
- Complete three sets of 10 repetitions daily to strengthen the muscles that control ankle movement.
Ankle Circles
- Sit in a chair and lift one foot off the ground.
- Use your toes to slowly trace large circles in the air.
- Complete 10 circles moving clockwise.
- Reverse direction for 10 counterclockwise circles.
- Switch feet and repeat to improve range of motion and strengthen small muscles around your ankle joint.
Resistance Band Exercises
- Loop a resistance band around your foot while seated.
- Pull your toes toward your shin against resistance for 10 repetitions.
- Point your toes away from your body for 10 repetitions.
- Move your foot side to side against resistance for 10 repetitions in each direction to build strength in all planes of movement.
- Repeat the sequence with the other foot.
Balance Training
- Stand on one foot for 30 seconds, and engage all your toes to maintain balance without support.
- Switch to the other foot and hold for another 30 seconds.
- Progress by closing your eyes or standing on a small pillow to increase difficulty.
- Practice regularly to improve proprioception and teach your body to react quickly when surfaces become unstable.
Emergency Ankle Sprain Treatment on Remote Trails
Even with the best prevention efforts, you might still get hurt. Knowing how to respond immediately prevents further complications and helps you get safely off the mountain.
- Stop moving. Cease all activity when you feel your ankle roll or experience sudden pain to prevent additional damage to stretched or torn ligaments.
- Apply RICE protocol. Rest by keeping weight off the injured ankle, ice with cold water if available, compress with an elastic bandage, and elevate above heart level when possible.
- Assess injury severity. Mild sprains allow careful weight-bearing, moderate sprains cause significant pain and swelling, while severe sprains prevent weight-bearing and may require rescue assistance.
- Call for help when needed. Use communication devices like satellite messengers when you cannot bear weight on your ankle or are far from the trailhead, and know your location with maps and GPS.
When you return to the flatlands, schedule a thorough examination with Rocky Mountain Foot & Ankle so we can aid your recovery.