Ankle injuries account for 5% of UK A&E visits, says NICE

Ankle injuries account for 5% of visits to accident and emergency departments in the UK, according to the National Institute for Health and Care Excellence (NICE). A performance physiotherapist says simple exercises and suitable footwear may help reduce the risk.

Genevieve Tawiah, who has worked on shows including *Strictly Come Dancing*, told the BBC that ankle injuries can be avoided by building strength and awareness of how the foot and ankle move.

Her suggested exercises include pressing the big toe into the floor and watching the arch engage, doing heel raises beside a sturdy surface, and walking heel-to-toe while maintaining control. She also recommends practising stairs or standing up from a chair using either leg.

People recovering from sprains might try balancing on one leg while throwing and catching a ball, Tawiah says. For tendon pain, she suggests slow, weighted calf raises. Anyone recovering from an injury should consider their own circumstances and seek professional advice where appropriate.

Tawiah also advises choosing shoes with enough room for the toes and some arch support. The best footwear depends on the activity: cushioned trainers may suit running, while flatter shoes can make balancing easier during squats. Hiking boots can help reduce the risk of severe sprains on longer walks over uneven ground, she says, but wearing them for long periods in everyday life may increase ankle stiffness.