Sprained Ankle

Courtesy of Strive Physical Therapy

Chances are at one time or another, you’ve sprained your ankle.  If you’ve made it through your life so far without one, then consider yourself lucky.  However, whether you’ve experienced one or not, it’s an injury everyone should have an understanding of.  You never know when your next step may be a wrong one.

What is a sprain anyway? When you sprain your ankle, you actually are injuring the ligaments that hold the ankle joint together, stretching them further than they normally would, or in some cases, tearing the ligaments.

How exactly can you injure the ligaments? Spraining your ankle can occur when the foot rolls inward or outward, resulting in damage to the ligaments on the respective sides.  This is commonly known as “twisting” your ankle.  It’s easy to do this while stepping off a curb or walking on an uneven surface, especially if you are wearing high-heeled shoes.

Severity of a Sprain Ankle sprains are categorized into 3 grades, depending on the severity.

  • Grade I:  Some stretching and possibility of slight tearing.  Little or no instability of the joint.  Mild pain, swelling, and stiffness.
  • Grade II:  Some tearing of the ligaments and moderate instability of the ankle joint. Moderate to severe pain, swelling and joint stiffness.
  • Grade III:  Total rupture of ligament(s) and severe instability of the joint.  Severe pain and swelling, causing extreme joint stiffness.
  • Grade III sprain will probably require immobilization for 1-3 weeks and surgical repair or reconstruction may be necessary.

Immediate Ankle Sprain Management The best immediate treatment is RICE. You need to limit internal bleeding and swelling and if the sprain is severe, splint the ankle. You may need crutches to relieve stress and pain during ambulation.

  • Rest your ankle immediately.  This can minimize swelling and help you walk sooner.
  • Ice your ankle until swelling subsides.  Ice constricts blood vessels and helps reduce swelling.  Fill a plastic bag with ice or use a bag of frozen vegetables.  Ice for 15-20 minutes, 3-5 times per day.
  • Compress the ankle between icings with an elastic bandage (you can find them at your local pharmacy). This helps reduce the swelling and bruising.
  • Elevate the ankle so it is above the level of your heart.  Use pillows while sleeping or watching television.

What should you do if you sprain your ankle?

  • See your doctor. It can be difficult to differentiate between a sprain and a  fracture.  For example, if the ankle is very swollen, it may be just a bad sprain. However, very little inflammation can actually indicate a fracture.  An x-ray should be taken to determine this.
  • Physical Therapy. The doctor will most likely give you a prescription for physical therapy to rehabilitate your ankle to get you back on your feet as soon as possible.

What can you do to help prevent future injuries?

  • Maintain good range of motion, strength, and balance.  The exercises listed at the end of the article will help maintain all 3 of these.
  • Wear an ankle brace.  If you play sports or participate in other recreational activities, it will help stabilize and support the joint.

Unfortunately, once you have a sprained your ankle, you are more susceptible to sprain the ankle again and again, especially if it is left untreated.

Ankle Exercises

May 1, 2008 | Filed Under Health Tips | Leave a Comment 

  • Tip of the Month

    January 2012

    Smart Starbucks and Steakhouse Choices

    Starbucks Choices
    • Peppermint Choc Mocha- 520cals, 20g fat
    • Pumpkin Frappuccino- 420cals, 13g fat
    • Flavored Latte- 360clas, 16g fat
    • Latte- 220cals, 15g fat
    • Coffee w/cream and sugar 180 calories
    • Cappuccino- 120cals, 4g fat
    • Coffee w/sugar 90 calories
    • Coffee w/cream 90 calories
    • Coffee w/whole milk 60 calories
    • Coffee w/skim milk 30-50 calories

    Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

    Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

    Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

    Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

    Just your coffee could account for 20 pounds of caloric intake annually!

    Steakhouse Choices
    • Caesars Salad- 800cals
    • Chopped Salad, 320cals
    • Spinach Salad, 170cals click here for more »

    click here to read past tips

  • Recipe of the Month

    January 2012

    Drink alcohol a little more wisely!

    Drink Choices
    • Eggnog, 350cals
    • White Russian, 260cals
    • Riesling, 160-200cals
    • Shot of liquor, 70-125cals
    • Tonic or Soda, 100cals
    • Winter Beer, 150-200cals
    • Beer, 150cals
    • Bloody Mary, 130cals
    • Wine, 120cals
    • Light Beer, 55-85cals
    • Champagne, 85cals
    Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
    Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.