Ankle Sprain Explained
The ligaments surrounding the ankle are surprisingly fragile. A seemingly harmless motion has the potential to cause serious sprains. Ankle ligaments are elastic structures that hold the ankle joint together to prevent (or minimize) excessive twisting and turning that can lead to injury. These ligaments are able to stretch slightly to accommodate normal movements, but as with everything, they have an inherent limit. When they are stretched beyond their natural limits, the result is a painful sprain.
You probably know the feeling…
Anyone can suffer from ankle sprains, from trained athletes to a regular Joe. A few actions that can lead to ankle sprains are:
- Running, particularly if you plant your foot at an awkward angle
- Walking on uneven surfaces
- Missing a step while climbing stairs
You can even sprain your ankle just from stepping out of bed, if you happen to step down on something that twists your ankle at an unnatural angle. In fact, 25,000 U.S. citizens sprain their
ankles every day, both from athletic activities and day-to-day missteps.
Blood rushes into the injured area, causing inflammation. The
ankle swells up, causing increased sensitivity of the nerves, leading to pain. Attempting to move the ankle, standing or walking on it can be extremely painful. The injured ankle might also become red and overly warm because of the increased blood flow.
Typically, a sprain is minor enough to heal by itself by the next
day. However, if the ankle gets swollen and standing or walking on it becomes unbearable, a fracture needs to be ruled out. So be sure to go to the hospital and seek an X-ray or consult your physician at the very least.
Take The First Steps To Recovery!
The main goal in the early stages is to reduce inflammation. An important step after the injury is to apply ice as quickly as possible, in order to minimize swelling. Ice also helps to reduce the pain, redness, and warmth common to ankle sprains. It’s also important to rest the ankle as much as possible, and to elevate it above your heart. All this will facilitate healing and help your body absorb the fluid that has flooded into the tissue surrounding the injured area.
We Can Help!
The muscles surrounding a sprained ankle often tighten and shorten, resulting in decreased range of motion. As a result, your ankle is more prone to re-injury unless you stretch and strengthen those muscles.
This is where we come in to help you.
Our staff will work with you closely, every step of the way to carefully retrain the muscles and ligaments surrounding the injured area in order to help you get back on your feet as quickly as possible. We know how frustrating it can be, and want to assure you that we are committed to your rehabilitation and exercise needs.
One stretching activity we normally recommend during the process of recovery is a calf stretch.
Here’s how to perform it:
- Stand leaning against wall (or a piece of furniture that won’t move)
- Take one step forward with the uninjured leg. Shoulders, hips, knees, and ankles point straight to the wall.
- Bend the front knee slightly, and bring the hips forward. Make sure the back leg is straight and the heel is on the ground.
- Hold the stretch for 15-20 seconds.
- Repeat 3-5 times.
- Be careful not to perform any stretches that cause immediate or intense pain, as you could cause injury to the already-tender muscles and ligaments.
- Use smooth, slow movements and remain within the limits of pain.
- When in doubt, err on the side of caution.
We can help you create a customized stretching plan that will restore flexibility in your muscles, provide pain relief and minimize the likelihood of further injury. Please call us at (800) 916 – 96210 to schedule a consultation today. We look forward to hearing from you.by