An ankle sprain is an injury to a ligament in your ankle joint. Ligaments connect the bones in your ankle to each other and provide stability when moving. An ankle sprain can happen during sports or everyday activities. They can be mild or severe and cause pain, stiffness and swelling. If you do not take care of your sprain it can get worse. The first step is to determine the cause of your ankle sprain and then talk to your doctor about the best treatment.
Pronation
The American Academy of Orthopaedic Surgeons states that most cases of ankle sprains are caused by an improper landing on your foot as you run, walk or jump. One way the ankle can be sprained is if you tend to pronate or roll the foot inwards as you move. This over stretches the ligaments and can lead to an ankle sprain. If you just slightly overstretch the ligament you may develop a grade one, or mild sprain. Pronation tends to occur when your foot strikes the ground as you are running and jumping. Wearing improper shoes or excessive training can place you at a higher risk.
Supination
Supination refers to an outward rolling of the foot and can also overstretch the ligaments. This type of movement is more common as you push off your toes. If you tear the ligament you may develop a grade two, or moderate, sprain. You may lose some range of motion in your foot and notice more severe swelling. You may need a period of immobilization and medication before returning to your activities. If you tend to pronate or supinate, talk with your podiatrist about inserts for your shoes. They can help to correct the way you land on your foot.
Falls
The Family Doctor website claims that is is common to sprain your ankle when you fall. If you are on an uneven or slippery surface you may lose your balance, twist your ankle and fall. If you completely tear the ligament, then you may have a severe, or grade three, sprain. In some cases there is a popping sound at the time the injury occurs. You may be unable to bear weight on the affected foot and in severe cases surgery may be required to repair the ligament. You will need to do regular strength training exercises to help strengthen and stabilize your ankle joint to prevent future sprains.
