Ankle Sprains 101: A Sports Podiatrist's Guide
Ankle sprains are one of the most common sports injuries, affecting walkers and athletes of all levels. If you've recently sprained your ankle, you're not alone. Here's what you need to know about ankle sprains, prevention and how podiatry can help you get back on your feet quickly and safely.
What is an ankle sprain?
An ankle sprain occurs when the ligaments that connect your ankle bones are stretched or torn. This can happen when your ankle rolls inward (inversion sprain) or outward (eversion sprain). Ankle sprains are graded from mild to severe, depending on the severity of the ligament damage.
Symptoms of an ankle sprain
Pain and swelling around the ankle
Bruising
Difficulty walking or bearing weight on the injured ankle
Limited range of motion in the ankle
Treatment for ankle sprains
The first step in treating an ankle sprain is to follow the RICE protocol:
Rest: Avoid activities that put weight on your ankle.
Ice: Apply ice packs to the injured ankle for 15-20 minutes at a time, several times a day.
Compression: Wrap the ankle with a compression bandage to reduce swelling.
Elevation: Keep your ankle elevated above your heart to reduce swelling.
Once the initial swelling and pain have subsided, your podiatrist can recommend additional treatment options, such as:
Ankle rehab: Mobility exercises can help to improve your range of motion, strength, and balance.
Orthotics: Custom orthotics can help to support your ankle and prevent future injuries.
Bracing: An ankle brace can help to stabilize your ankle and reduce pain.
Ankle sprains are notorious for losing proprioception (ankle position sense). This can lead to repetitive sprains and, if not correctly managed, result in chronic ankle instability.
Preventing ankle sprains
1. Warm-up and Cool-down:
Dynamic Stretching: Before activity, focus on dynamic stretches that mimic the movements you'll be doing. This increases blood flow to the muscles and improves range of motion. Think leg swings, torso twists, and walking lunges.
Static Stretching: After activity, incorporate static stretches, holding each for 30 seconds, to improve flexibility and reduce muscle soreness.
2. Strengthen Your Ankles:
Calf Raises: Stand on a flat surface and raise up onto your toes, then slowly lower back down.
Ankle Rotations: Trace circles with your foot, both clockwise and counterclockwise.
Balance Exercises: Stand on one leg for increasing durations, or try using a wobble board or BOSU ball to challenge your stability.
Resistance Band Exercises: Use a resistance band to add difficulty to ankle movements like dorsiflexion (pulling your foot upwards) and plantarflexion (pointing your toes).
3. Proper Footwear:
Activity-Specific Shoes: Wear shoes designed for your sport or activity. Running shoes for running, court shoes for basketball, etc.
Good Ankle Support: Choose shoes with good ankle support, especially if you have a history of ankle sprains.
Replace Worn-Out Shoes: Replace your athletic shoes regularly, as worn-out shoes can reduce support and increase your risk of injury.
4. Awareness and Terrain:
Uneven Surfaces: Pay close attention to the ground when walking or running, especially on uneven surfaces like trails or grassy fields.
Proprioception: This is your body's awareness of its position in space. Improve it by practicing balance exercises and incorporating activities like yoga or tai chi.
5. Consider Bracing:
Previous Sprains: If you have a history of ankle sprains, consider wearing an ankle brace during activities that put you at risk.
High-Risk Activities: Bracing can also be beneficial for high-impact or contact sports.
6. Listen to Your Body:
Rest and Recovery: Don't push yourself too hard, especially if you're feeling fatigued. Overexertion can increase your risk of injury.
Address Pain: If you experience any ankle pain, stop the activity and rest. Don't try to "push through" the pain.
By incorporating these strategies into your routine, you can significantly reduce your risk of ankle sprains and keep your feet healthy and active!
When to see a podiatrist
You should see a podiatrist if you have any of the following symptoms:
Severe pain or swelling.
Inability to bear weight on your ankle
Deformity of the ankle
Bruising that extends below the ankle joint
Ankle sprains are very common injuries, but with proper treatment and rehabilitation, you can make a full recovery. If you've recently sprained your ankle, see one of our podiatrists for diagnosis and treatment. They have the tools, knowledge and strategies to get you back to doing the activities you love as soon as possible.