When the ankle joint moves out of its normal position, the shifting bones push the supporting ligaments away from their normal positions as well. Ligaments are thick, stretchy bands of fibrous tissue that connect bones and stabilize the joint. When excess stress is placed on these ligaments, causing them to stretch or tear, an ankle sprain occurs. An ankle sprain is a common overuse injury among runners, since the repetitive motion of running places constant strain on the ankles.
Overuse
When the ankle joint is overused through a repetitive activity, such as running, an injury can easily result. As the ankle joint moves in a repetitive motion, the ligaments can become irritated. As the irritation progresses, it causes pain and swelling. As the ligaments swell, they become less able to stabilize the joint. When the joint is not supported adequately, it becomes far too easy for the bones to move too far out of position. As a result, the ligaments stretch out of position as well.
Grades
Ankle sprains are graded according to the severity of the injury. A mild grade one ankle sprain occurs when a lateral ankle ligament stretches or experiences a minor amount of tearing. This sprain generally causes mild pain and swelling and a bit of joint stiffness, although the joint should remain relatively stable. A moderate grade two ankle sprain occurs when the ligament fibers tear more excessively, resulting in some instability in the ankle joint. This type of sprain is met with moderate to severe pain, swelling and stiffness, along with difficulty bearing weight. The worst type of ankle sprain is a severe grade three sprain, which involves total rupture of an ankle ligament. It causes severe pain, swelling, bruising and total instability of the ankle joint.
Treatment
The treatment required for a sprained ankle depends on the severity of the injury. To ensure proper treatment and a quick recovery, consult a physician soon after you sprain your ankle. Mild or moderate sprains are typically treated with plenty of rest and ice therapy every few hours. You will need to avoid running or bearing excess weight on the injured ankle for several weeks to allow the sprain to heal. While resting, keep the ankle wrapped with a compression band and elevated above the heart to reduce swelling. After the initial recovery, your doctor might also recommend rehabilitation or range-of-motion exercises to eliminate joint stiffness. Anti-inflammatory or pain medications might also be prescribed. Some severe ankle sprains may require surgical treatment. Surgery focuses on reattaching torn ligaments and removing fragmented pieces.
Prevention
Avoid overusing your ankle to prevent future sprains. While running, wear supportive shoes that are appropriate for your activity and the anatomy of your feet. If possible, run on a flat, even surface and be sure to stretch thoroughly before and after your workout. Although most people can run as often as they please, you'll want to give your body at least 24 to 48 hours of rest between long-distance runs to avoid overusing the joint. If you are prone to ankle sprains, try to keep your runs limited to a shorter distance. If at any point during your run you notice unusual pain or discomfort in the ankle joint, stop running immediately to avoid injury.
