A sprained ankle occurs when you stretch or tear a ligament in the joint. You may experience one when you walk on an uneven surface, twist your ankle too far or while playing a sport, according to FamilyDoctor.org. Symptoms include foot pain, swelling, stiffness and numbness, as well as difficulty standing or walking. Mild sprains can heal in about 3 days, but more serious sprains can take weeks to get better. As always, the best cure is prevention.
Exercises
Exercises strengthen the muscles that support the ankle and increase range of motion, which reduces your risk of injury to muscles, tendons and ligaments. FamilyDoctor.org recommends performing exercises such as ankle circles, heel raises and writing the alphabet with your big toe. For greater flexibility, practice turning your toes inward and outward as far as it's comfortable for you to do so. These exercises will also be a part of an ankle sprain rehabilitation program to prevent re-injury.
Taping and Bracing
You're probably used to seeing athletes such as tennis and basketball players with their ankles wrapped in athletic tape. It's no wonder, considering that ankle sprains are the most common types of sports injuries, according to a study published in the "Journal of Athletic Training" in 2004. While reviewing eight articles on the benefits of ankle taping and bracing, researchers found that these methods may be more effective at preventing sprains if you're prone to these injuries. The American Orthopaedic Foot and Ankle Society provides step-by-step instructions on how to properly tape your ankle, or consult a physical therapist or sports medicine doctor for advice on the proper taping technique or suitable ankle braces.
Proper Footwear
Your shoes can either help or harm your ankles. The wrong shoes may not provide the support and stability you need while doing a particular activity, and high heels throw your balance off and increase the risk of twisting your ankles. On the other hand, high-topped shoes help support your ankles, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Also, having flat feet can increase instability when you walk or run. Shoes or inserts that provide additional support and motion control can help prevent injury.
Rest
Overuse is a common cause of foot and ankle injuries in runners. Both beginner and veteran runners can fall victim to overuse injuries, according to Rice University's SportsMedWeb. Spread your running routine out over several days, rather than being a weekend warrior, advices MayoClinic.com. If possible, take a break from running for a day or two and perform other activities, particularly low-impact ones such as cycling and swimming.
