Ankle Sprains

Overview: A sprained ankle is an injury to the ligaments that help stabilize and prevent excessive movement of your ankle. It is usually the ligament on the outside of your ankle that is injured. 

Symptoms

- Pain

- Swelling

- Bruising

- Restricted range of motion

 

Causes: A sprain occurs when your ankle is forced to move out of its normal position, stretching or tearing the ankle’s ligaments, such as when landing awkwardly on another person’s foot. 

Risk factors

- Poor strength or flexibility in the ankle

- Prior ankle injury

- Improper shoes

 

Prevention

- Warm up before exercise

- Maintain good muscle strength and flexibility

- Practice stability training & balance exercise

- Wear ankle braces

- Wear proper shoes

 

Self-diagnosis: touch the skin around the injury to check for points of tenderness and move your foot to check the range of motion 

Treatment

- Self-care: use the R.I.C.E approach for the first two or three days

- Exercises to help restore your ankle’s range of motion, strength, flexibility and stability