Most people have sprained an ankle at some point in their lives – either while jogging, shooting baskets, playing soccer, or playing at some other sport. In fact, just walking on uneven ground can lead to twisting an ankle and causing damage to a ligament. Ankle sprains are the most common of all injuries.
Some Foot and Ankle Facts:
- Americans make more than one million doctor visits each year to have ankle sprains treated. Most ankle sprains, however, are treated at home, so the total number of sprains is not known.
- Just walking puts stress and strain on your foot and ankle. Each step puts about 1.5 times your bodyweight on your foot. Running and jumping dramatically increase the stress on your feet and ankles.
- You walk approximately 1,000 miles a year – and that doesn't count miles from jogging or other sports.
- Each foot contains 26 bones, which are connected by muscles, ligaments, and tendons.
Preventing Sprained Ankles
The best sprain is the one that never happens. Strong and flexible ankles are less prone to injury. Here are a few things you can do to prevent spraining your ankles:
- Maintain a healthy, well-balanced diet to keep muscles strong.
- Maintain a healthy weight. Supporting excess weight puts your ankles at risk.
- Avoid walking or running in areas where the ground is uneven, slippery, or full of clutter, or where visibility is poor.
- Wear shoes with good support and with heels that are not worn down at the edges.
- Replace shoes that are worn or that no longer provide support.
- Participate in conditioning programs to build muscle strength.
- Warm up and stretch before and after playing a sport or exercising.
- Wear protective equipment when playing, such as high-top shoes.
- Don't continue playing if you twist an ankle or are in pain!
What Is a Sprained Ankle?
A sprain is a stretching or tearing of one or more ligaments. Most ankle sprains occur on the outside of the ankle. A fall, sudden twist, or blow can result in a sprained ankle. Three bones come together to form the ankle joint – the tibia and fibula (leg bones) and the talus (ankle bone). Ligaments are like thick rubber bands that hold and support the ankle joint. Most sprains result when the foot turns inward and the lateral (outside) ligaments are stretched or torn.
Twisting an ankle is painful and often results in immediate swelling. It may be difficult or impossible to walk if the sprain is severe. Sometimes you can hear a popping or tearing sound.
When to See a Doctor
You should seek medical assistance when:
- The pain is severe and you can't walk or put any weight on your foot.
- The ankle is obviously dislocated or broken.
- The area is discolored and very painful to the touch.
- There is swelling and the joint looks crooked or has lumps and bumps that are not present on your other ankle.
- You can't move the injured joint.
- You have numbness or tingling in the joint.
- There are red streaks spreading out from the injury.
- You have injured the same ankle numerous times before.
- You are not sure how to treat the injury.
Self Treatment
Mild sprains can usually be treated a home. But severe sprains need medical attention and possibly repair. For mild sprains, home treatment usually consists of R.I.C.E.:
R — Resting the joint, with little or no weight bearing for at least 24 hours.
I — Ice packs will reduce swelling, and help reduce pain. Wrap ice packs in a towel or plastic bag. Don't leave the ice on the joint long enough to cause frostbite. Use ice intermittently for the first 24 hours.
C — An ACE bandage or other soft elastic bandage will provide compression and help reduce swelling and provide some support.
E — Elevation of the injured ankle helps keep swelling down. Keep the foot higher than the hips or heart.
After 24 hours, you can usually begin partial weight bearing. Use crutches if needed. Over the next several days you should be able to put full weight on the affected ankle. You may need an ankle brace for a while to protect the joint from reinjury. Non-steroidal anti-inflammatory drugs, such as ibuprofen, are available over the counter, and can help reduce the swelling and manage the pain of a sprain. |
