Ankle sprains are one of the most common sports injuries. Often result from sudden twist, jolt, or fall that forces the ankle joint out of its normal position that overstretch and damage the supporting ligaments of the joint. Participating activities that requires running, jumping, sudden change of direction or running on uneven surfaces greatly increase the chance of getting this injury. Signs and symptoms of ankle sprains may include pain, swelling, bruising and difficulty to weight bear on the affected foot.
Immediately after spraining your ankle it’s vital to stop the activity and rest your ankle by not walking on it and apply the ice as soon as possible to keep the swelling down. Apply the ice for 20 to 30minute immediately after injury and up to 3 to 4 times daily. Provide compress the immobilize and support the injured ankle and elevate your foot above your heart level up to 48 hours. Follow those simple first aid to allow you to recover and return to your activities in short period of time.
However there are ways to greatly reduce the risk of injuries by taking some precautions.
Warm ups – Be sure to do warm ups before any activities such as light stretching and light jogging to warm up the muscles.
Muscles – Condition your muscles for your activities by gradually increasing the level over periods of weeks to build muscle strength and mobility
Surfaces – Be careful when running on rocky or uneven surfaces
Footwear – Wearing appropriate footwear is critical to provide stability. Choose footwear according to your foot type and your activities
orthotics – certain foot types and history of ankle sprain often leads to recurring ankle sprains and correctly designed customized orthotic can greatly reduce the chance of getting this ankle injury.
Proper treatment is critical for ankle sprains. Mistreatment often lead to instability, resulting in a weakened and easily injured foot and ankle.