A sprained ankle occurs when you tear one of the ligaments, usually from rolling outwards on your ankle so that the sole of your foot faces inwards. This causes damage to the ligaments on the outside of your ankle. This kind of injury can occur from any sudden movement, including slipping off a bicycle pedal.
About A Sprained Ankle
Your ankle ligaments keep the bones in place and stabilize the joint. However, when your ligaments are put under sudden or extreme pressure, they can tear. Sprains vary from very mild -- in which you may feel some discomfort when putting weight on it -- to extreme, in which there is severe swelling, bruising and pain on movement. The ligament most likely to be sprained is the talofibular ligament at the front of the ankle, which links the ankle bone to the fibular bone in your lower leg.
Sprained Ankles And Biking
Most ankle sprains from biking occur when you are getting off the bike or from tripping or misstepping as you walk alongside your bike. A common cause of ankle sprains from biking in children is riding a bike that is too big for them, making it difficult for them to dismount and, therefore, increasing the risk of injury.
Initial Treatment For A Sprained Ankle
The initial treatment for this injury is rest, applying ice, compressing the injured area with a bandage and keeping the ankle elevated. Once the pain has eased and you can move the ankle without major discomfort, start gentle exercises -- such as ankle circles -- to restore range of movement in the ankle joint and stretch out your calf muscles, which may have tensed up to protect your injured ligaments.
Preventing A Sprain
It's important to warm up your ankles before getting on your bike -- for example, by doing ankle rolls -- and avoiding, or at least taking care on, highly uneven surfaces that could jolt your ankles or cause a fall. If you feel any pain in your ankle joint, stop or slow down immediately. But one of the best ways to avoid this type of injury is to wear appropriate footwear for the activity you are doing. So, for cycling, a pair shoes with cleats that attach to the pedals, or shoes that have good grip to keep hold of the pedals, are ideal. Cycling shoes with a rigid shank or central support in the sole are best for helping to avoid foot injuries.
