Ankle Injuries Sprains: Healing and Preventing Injury
What is a sprain?
A sprain is a stretched or torn ligament. Ligaments connect one bone to another bone at a joint and help keep the bones from moving out of place.
The most common site of sprains is the ankle. An ankle sprain can happen when you fall, when you suddenly twist your ankle too far, or when you force the joint out of it's normal position (for example, when you land awkwardly on your foot after jumping). Most ankle sprains occur during sports activities or when walking or running on an uneven surface.
The signs of an ankle sprain can include:
- pain or tenderness
- swelling
- bruising
- inability to walk or bear weight on the joint
- stiffness
The severity of an ankle sprain depends on how badly the ligaments are stretched or torn. If the sprain in mild, there may not be much pain or swelling, and the ligaments may only be stretched. If the sprain is severe, one of more ligaments may be torn, and the join may be severely swollen. A severe sprain can also be extremely painful.
How are ankle sprains diagnosed?
Your doctor will usually be able to tell if you have a sprain by asking you some questions about how the injury occurred and by examining your ankle. You doctor may also want to take an x-ray of your ankle to make sure that it's not fractured or broken.
How can ankle sprains be treated?
Spraining an ankle can increase your risk of re-injury as much as 40-70%. But proper post-injury care, rehabilitation exercises and bracing can decrease this risk. The information below can help you prevent re-injury
Many doctors suggest using the RICE approach--Rest, Ice, Compression, Elevation--for treating ankle sprains
RICE approach
Rest--You may need to rest your ankle, either completely or partly, depending on how serious your sprain is. Use crutches for as long as it hurts you to stand on your foot.
Ice-- Using an ice pack or a plastic bag with ice can decrease the swelling, pain, bruising and muscle spasms. Use ice on the ankle for 15-20 minutes, 3-5 times a day for the first 24-72 hours. Leave the ice off at least 1 1/2 hours between applications.
Compression--Wrapping your ankle may be the best way to avoid swelling and bruising. You'll probably need to keep your ankle wrapped for 1 or 2 days after the injury and perhaps for up to a week or more. Wrap an elastic bandage from the toes to mid calf, using even pressure. Loosen the wrap if your toes start to turn blue or feel cold.
Elevation--Raising your ankle to or above the level of your heart will help prevent the swelling from getting worse and will help reduce bruising. Try to keep your ankle elevated for about 2 to 3 hours a day if possible.
How long before I can use my ankle?
This depends on how serious your sprain is. If your sprain is mild, your doctor may suggest that you start trying to use your ankle again fairly soon--from 1 to 3 days after your injury.
Exercises can help to regain strength and to reduce the chance of ongoing problems. Your ankle may need to be supported by taping or bracing to help protect it from reinjury.
Calf Stretch - Basic Calf Stretch
Sit on the floor with your knees straight and towel looped around the ball of your foot.
Slowly pull back until you feel your upper calf stretch. against the wall.
Balance - Initially, start by balancing on one foot - hold for as long as possible - repeat several times a day. Later a 'wobble' board can be used.
Strenthening - Sit or stand next to a wall - Initially start by pushing the foot outward against the wall. Hold for 3 seconds - repeat 20 times, several times a day. Later use an elastic band that is tied to a heavy object and move the foot outward against this
If you're an athlete, you'll probably be able to return to your sport in several weeks, depending on how serious your injury is and what sport you're involved in. When participating in sports, you may need to keep your ankle braced or wrapped for support and protection.
Bicycling, swimming or even running are usually okay to return to right away if they don't cause pain during or after exercise. But you'll still need to avoid pivoting and twisting movements for 2 to 3 weeks.
When your doctor feels you're ready to exercise again, you can help prevent further sprains and setbacks by wearing a semirigid ankle brace when you exercise for another 1 to 2 months.
Bracing
Special wraps that use hook and loop fasteners, or air-filled or laced braces may also help prevent reinjury. Wearing high-top tennis shoes may also help prevent ankle sprains if your shoes are laced snugly and if you also tape your ankle with a wide, nonelastic adhesive tape. Elastic tape or braces are usually not helpful because the elastic gives too much around the joint.
Injured ligaments can take up to 16 weeks or more to heal. An ankle brace helps protect
the ligaments not only during recovery but also when returning to sport or exercise
activities.
Bracing cannot replace strengthening exercises Strong lower leg muscles help provide support to injured ligaments.
Wearing a brace does not makes an ankle weaker if you continue your strengthening exercises. Plus, a brace can help improve your balance and thus prevent injury.
Don't forget braces will fit inside shoes and trainers
This is not a comprehensive reconditioning program, but will get you on your way to recovery.
If your ankle isn't 80% functional after one month, contact your health care provider.
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