1. Swelling Problems
Ankle swelling usually means you've sprained, strained or fractured something. Keep in mind that if both ankles are swollen, it can also be edema. However, take caution since swelling of the legs, especially the lower legs, ankles and feet, is a symptom of blood clotting as well as heart and blood circulation problems. If ever in doubt, visit an emergency room right away, especially if you have a history of heart disease, stroke, high blood pressure or clotting. If you're involved in an accident, though, and hurt your ankle, and it begins to swell, you may have over-stretched a muscle or injured a muscle, tendons, ligaments and/or joint tissue, or you may have broken a bone.
2. Ankle Bone Connected to the Leg Bone
You may not be able to tell you have a broken ankle unless it's evident. Serious injury of any kind usually causes swelling. You'll know if you can see deformity in your ankle or near it, such as a twisted foot or leg or something poking out under the skin. Feel for a bump or abnormality under the skin if a break isn't obvious. Also, if you can't move your ankle and foot, chances are you've broken it. If you experience pain when you press on a certain area, you likely have a fracture. Sprain pain is usually not localized.
3. Take it Easy on Ankles
Stress fractures can occur with intense overuse or abuse of a certain part of the body. They are tiny cracks or weak spots in bones. Rigorous training can cause stress fractures, for instance, such as running or jumping in basketball. Persistent tenderness and ankle pain during use may indicate a stress fracture. Feet and ankles are susceptible, but stress fractures can happen to any bone. Usually, swelling does not accompany stress fractures. More serious fractures can occur with weak areas in the bone, however, followed by swelling. Avoid stress fractures by stretching out and warming up before exercise. Also, mix it up with cross-training throughout the week. Alternate intense workouts with easier ones too, and don't ignore ankle pain or general fatigue. Women, especially, are at risk for fractures in general--it's important to get enough calcium as a woman.
4. Home Treatment for Swollen Ankles
Any injury to a muscle, tendon, ligament or bone needs the same type of attention and home treatment. R.I.C.E.--or rest, ice, compression and elevation--should be used to treat ankle injury and acute pain. MSA--or movement, strength, alternate activity--is used later to help heal an injury and prevent future problems. If you suspect you have a broken ankle, though, seek medical help immediately.
5. Keep it Healthy
Regular exercise and stretching as well as a nutritious diet will help to keep ankle bones, tendons, ligaments and muscles strong and healthy. Getting enough rest and sleep is important too. That's the only time your body can take a break from it all. Also, state-of-mind matters. Cut out unnecessary medications and limit caffeine and alcohol.
