The foot and ankle work hard to support your entire body. Ankle sprains make up one of the most common injuries caused by uneven terrain, curbs, a misstep or sports. According to the Running Institute, emergency room statistics suggest ankle sprains impact about 23,000 Americans daily. Sprains occur when the ankle excessively turns or rolls in or out, causing swelling and/or pain.
The Ankle Joint
Four bones -- the tibia, fibula, calcaneus and talus -- meet together at the ankle, creating several joints allowing for free movement. The ankle helps the foot point and flex, move side to side and roll in a circular motion. Several ligaments, muscles and tendons hold these bones in place at the joints. This structure allows the foot to move and absorb shock when walking, running, jumping and standing. Injury occurs when the foot lands and turns severely out or in. Turning the ankle out, or laterally, is the most common way to sprain an ankle. The ligaments on the outer part of the ankle and lower leg stretch beyond their normal range of motion.
Immediate Treatment
Treatment for an ankle sprain involves rest, ice, compression, elevation, movement and exercise, depending on the severity of the injury. Once you sprain your ankle, the entire area becomes weakened and loose. You may experience swelling and pain. Immediately after the injury, elevate the ankle and wrap with ice. Use a bag or ice pack and wrap it with a bandage. Keep the ice on for 20 minutes at a time, four to eight times per day. When not icing, wrap with an ACE bandage or other recommended wrap to compress the area and minimize swelling.
Exercise Treatment
Sprains are classified as either Grade 1, 2 or 3. Grade 1 indicates a mild sprain, Grade 2 a partial tear and Grade 3 a full tear of the ligament. Treatment starts with some physical therapy incorporating strengthening, stretching, balance and range-of-motion exercises. Specific exercises include pointing and flexing the foot, writing the ABCs with your toes, balancing on one foot, heel-to-toe walking, toe raises and stretching the Achilles tendon.
Preventing Reinjury
Once you feel well enough to resume your regular level of activity, start slowly. If you feel pain or discomfort, stop or decrease your exercise intensity. After a severe stretch on the ligaments, they don't easily return to their normal length, so the joint will feel loose, making you susceptible to reinjury. Continue your exercises from rehabilitation to ensure joint stability returns as much as possible. Always warm up before exercise and pay attention to the ground surface.
References
- The Running Institute: How to Treat (and Prevent) an Ankle Sprain
- American Academy of Orthopaedic Surgeons: Sprained Ankle
- Middle Tennessee State University; The Ankle: An Anterior Talofibular Ligament Rehab; Lerone Major; April 2002
- Physical Therapy Notes; RICE Therapy for Minor Injuries; D.K. Mangusan Jr.; March 2011
