Diet, exercise and sleep are key to reducing the risk of sprains.

A sprain occurs when the ligaments (bands of tissue that join two bones together) in a joint are overstretched or torn.

Ankle sprains are the most frequent type of sprain and common symptoms are pain and swelling. They usually heal within a week, although it may take longer in severe cases.

8 tips to prevent sprains

1. Essential nutrients. Improve your muscles by including protein, potassium (banana, soya, potato), omega 3 (tuna, salmon, sardines) and magnesium (almonds, wholemeal bread, legumes).

2. Wear appropriate shoes. Wear shoes with good tread and proper support to help protect your ankle and knee joints.

3. Exercise regularly. Moderate activity every day is better than aggressive activity a few times a week. You will keep your muscles agile for better recovery and strength.

4. Take breaks. Being in the same position for too long can put excessive strain on the muscles. Take regular breaks and stretch to relax the body.

5. Stretching. Training while the muscles are cold is not good for the joints. Warm up, stretch and give your ligaments time to prepare for physical activity.

6. Be aware of your surroundings. Take precautions to avoid falls. Avoid slippery surfaces and keep the floor clear.

7. Propitiation exercises. Make rotating movements with your foot (drawing circles) and do them from top to bottom. Move it slowly and gradually. Most importantly, it must not cause you pain.

8. Getting enough sleep. If you are tired, your body won’t move properly. Try to get 8 or 9 hours of rest a night and alternate training days and days off to recover.

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