Riding on uneven terrain, pushing yourself beyond your limits or riding the wrong size bike can result in ankle sprains and other injuries to your foot and ankle. The right bike and footwear can often help prevent these types of injuries. Consult your doctor if you experience any symptoms of a sprain. You might need a medical evaluation to determine the extent of your injury and rule out a more serious condition, such as a broken bone.
Description
A sprain occurs when you stretch or tear the ligaments -- stretchy bands of tissue that hold your bones together -- that attach your bones to a joint. Any motion that causes your ankle to turn or move out of its normal position can result in a sprain. Falling from your bike can cause a sprain, as can walking beside it or stepping off it. Bruce Argyle, an emergency physician, competitive biker and creator of Utah Mountain Bikes says ankle sprains can also happen when children ride a bike that is too big. When the child tries to get off, the bike tilts too far to the side and his ankle turns under when it touches the road.
Symptoms
An ankle sprain can cause pain and tenderness, bruising, swelling and coldness or numbness in the joint. You might hear a popping noise when the injury occurs. Severe sprains can leave you unable to walk or bear weight on your ankle. Treatment will vary, depending on the severity of the sprain. Argyle recommends visiting your doctor if you experience severe pain or swelling, deformity or if you cannot walk on the ankle after an hour of rest.
Treatment
Mild sprains usually respond well to home treatment using the PRICE method -- protection, rest, ice, compression and elevation. Protect your ankle from further injury by wrapping it with a sprint or elastic wrap. Avoid activities that place further strain on your injured ankle. You might need to use a cane or crutches until you can comfortably bear weight on the ankle. Use a slush bath or an ice pack to ice the injury for 15 to 20 minutes every three to four hours for the first few days. Wrap your ankle firmly, but not too tightly, with an elastic bandage to compress the injury and minimize swelling. Sleep with your ankle elevated above your heart at night.
Prevention/Solution
To prevent sprains, make sure your child's bike is the right size for him. The right shoes can provide stability for your feet and ankles, which can help protect them from injury. For casual, noncompetitive riders, the American Academy of Podiatric Sports Medicine suggests choosing a cross-training shoe or combination cycling-hiking shoes. Both of these models provide support across the heel and instep.
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