What is an ankle sprain?

An ankle sprain is the tearing of ligaments or a ligament near the ankle. This usally happens when the ankle is in a position that it doesn't ususally encounter. The foot rolls to an inverted (mostly) or everted (hardly) position while wieght is bearing on it. Then the ligament stretches or tears. Other factors of injury is poor fitting foot wear, uneven terrian, and poor technique.

How can you prevent this injury?

You can prevent of injury or re-injury by using good quality footwear, high level strength in ankles, a ankle brace, and the right walking technique.

What are symptoms of this injury?

Symptoms include a loud snap or pop at the time of the sprain, plus pain and swelling after the injury. There is also three degrees of severity. Grade 1 is a stretch or minor tear of a ligament with no loosening. Grade 2 is a greater tear with some loosening. Grade 3 is a complete tear of a ligament which makes the ligament very loose.

How can you treat this injury?

First, RICE (rest, ice, commpression, elevation) is very important and the best immediate treatment. To have it work effectively, you should apply ice then wrap ankle in an ACE bandage (elastic bandage wrap) for support and compression. Anti-inflamitory medication can help reduce swelling and pain 7 to 10 days after the injury. When the sprain happens you should not let the injured walk, remove the shoe, and protect the skin with a towel ( when icing, you should do 20 minute sets and have a towel covering the ankle).

Finally, rehabilation exercises.

Calf stretch 1 (gastroc)- place hands on a wall with whichever leg behind you, straight and heel touching the floor. Lean foward until you feel a stretch along your calf.

Calf stretch 2 (soleus, under the gastroc) - do the same thing as the first stretch but keep your knee bent. Drawing the alphabet with your toes is another stretch. Weight bearing exercises should follow.

Towel stretch - wrap a towel around your foot and pull up (it doesn't matter if you bend your knee or not it depends if you want gastroc or soleus).