Ankles are a delicate and complex interplay of bones and ligaments, muscles and tendons. They’re vital to our ability to walk, run and jump – activities that also put us at risk of ankle fractures.

Ankle fractures are commonly caused when a person slips or falls, says Dr. Will Whiteside, a foot and ankle orthopedist with Tidelands Health.

Tripping on the stairs and tripping over dog leashes can also lead to broken ankles.

“It comes down to paying attention,” Dr. Whiteside says. “There are a lot of unstable environments out there – gravel on the road or steps – that can literally trip us up. We need to make sure we’re careful around them.”

Ankle fractures can happen to anyone, whether we’re playing rough-and-tumble sports, knocking around the pickleball or simply walking our dog through the neighborhood.

There is an important difference between spraining your ankle and breaking it. If you can put weight on your ankle shortly after injuring it and the pain fades after a few days, you probably have a sprain. If the injury is still painful and hobbling you after more than a few days, it’s time for an X-ray.

As we age, however, biological changes can make ankle fractures more likely and harder to recover from.

Osteopenia or osteoporosis, two conditions that weaken our bones as we age, are risk factors for broken ankles.

“Once we get above 60, those can lead to fragility fractures where the bones are fragile and they’re just more susceptible,” Dr. Whiteside says. “Breaks can be quite severe for some older patients.”

As the bones in our body age, they lose bone mass or density, especially for post-menopausal women.

How can you help reduce the chance of possible ankle fractures? Dr. Whiteside has a few suggestions:

• Choose shoes that provide reliable ankle support and traction.
• Beware of slippery surfaces, such as your shower or bathtub. Place non-slip mats in those areas and handles that you can grab to break a potential fall.
• Remove throw rugs and other loose items from your floor to avoid slipping or tripping.
• When walking the dog, keep your leash — and your dog — under control.

Ankle fractures frequently require surgery and take a long time to heal. In some cases, it can take up to three months before you can wear your regular shoe again.

“Surgery is very common,” Dr. Whiteside says.

Exercising regularly can also reduce your risk of ankle fractures. You can help your muscles, joints and bones stay strong through an exercise program that helps you maintain strength, balance and flexibility.

Additionally, a well-balanced diet with a lot of calcium and Vitamin D can help improve bone density.

If you’re concerned about your bone density, Tidelands Health offers non-invasive bone density testing, also known as a DEXA scan, which measures the strength of your bone and determines your risk for osteoporosis.

Women 65 years and older, as well as men 70 years and older should consider getting tested.

Schedule an appointment or learn more by calling 1-866-TIDELANDS.