Ankle Sprain
What is an ankle sprain?
An ankle sprain is the stretching and/or tearing of a ligament(s) within the ankle. The most common ankle sprain amongst runners is an inversion sprain. In an inversion ankle sprain, the lateral ligaments of the ankle are damaged as the foot rolls outwards and the bottom of the foot faces inwards.
What you will feel?
When you sprain your ankle, the pain can be intense. Sometimes there in an audible pop when the injury occurs. The strong pain may subside and the ankle will become generally sore.
Causes
An ankle sprain usually occurs when the runners missteps on a curb, rock or steps into a hole. The ankle then rolls excessive to the inside or outside and the ligaments are damaged.
Treatment
1. The early treatment for an ankle sprain is “PRICE”
- Protection
- Rest
- Ice
- Compression
- Elevation
2. Take an anti-inflammatory (e.g. ibuprofen).
3. While the pain is severe, take some time off from running.
Comeback and Maintenance
When the pain subsides, begin strengthening and range of motion exercises. Resistance tubing and wobble boards can be effective tools to achieve this.
Resistance tubing – Sit on the floor with your legs stretched out in front of you. Secure the resistance tubing to a sturdy object and loop the other end around your foot. Move your body back on the floor until you feel a slight resistance in the band on the foot. Practice flexing your foot against the resistance towards you, to the left and right. Perform 10 reps in each direction.
Wobble board – Standing on the wobble board, trying to maintain your balance with help you regain the strength and range of motion in the foot, ankle and lower leg. Using a wobble board will also improve your proprioception and balance.
Related Products (click on images below)
