Health Center :: Ankle Pain

The ankle is a hinged joint, which makes it possible for the foot to move towards and away from the body. One of the most common injuries is the ankle sprain. Sprains result from a sudden stretching of the ligaments that cause different degrees of tearing. Ankle sprain severity varies from mild “24-hour” sprains, to more severe sprains, which can require surgery. While a sprained ankle may seem like a minor injury, there are often residual effects, such as localized weakness, and loss of balance that increase the risk of future injury. Spraining an ankle can increase your risk of re-injury as much as 40-70%. That’s why the best treatment for an ankle sprain is to prevent one from occurring at all.

How can you prevent ankle injuries?
While taping and braces may help, nothing replaces building strength, flexibility, and balance for preventing ankle injuries. In fact, recent studies have shown that while bracing doesn’t necessarily prevent injury – it may just relocate it. In a study done at Indiana University, it was found that ankle bracing did have an effect on knee torque when the subject was landing on a slanted surface. That’s because your leg’s muscles, ligaments and joints work as a “chain” during movement and while each has its own role, the motion and force of each influences the other. These findings only serve to reinforce the importance of regular stretching and strengthening of the entire chain.

• Strength: Work to strengthen the ankle as well as its surrounding lower leg muscles. This is very important for aging adults and athletes as strengthening the entire “chain” of muscles can significantly help lower you chance of a sprain. maintain flexibility in the ankle joint. 
• Mobility and Flexibility: Having stiff ankles doesn’t just slow you down, it can seriously hinder normal mobility and cause injury. It’s important to keep your joints mobile and muscles flexible. Begin each day with a series of stretches and be certain to stretch prior to any exercise or excessive physical activity. Again, stretching the entire “chain” of leg muscles will help to decrease the risk for injury.footwear is always a good idea. 
• Balance: The human balance system is controlled primarily by your subconscious, making balance and recovery seem almost “automatic”. But poor balance can be an underlying cause for ankle injuries. Simple exercises and balance training using balance boards can help keep your senses sharp and keep you on your feet.
• Proper footwear and support: Proper footwear is always a good idea.  Make sure that your shoes fit properly and offer good support.  If they do not, invest in a good insert that will make up for the shoes’ inadequacies.  Avoiding high heels as often as possible is also a good rule of thumb. In some cases, wrapping can provide an added level of support and stability to weak or injured ankles. This is particularly relevant for people who are returning to sporting activities.
• Don’t over do it:  While this is easier said than done, it’s important for you to pay attention to your body.  Starting to feel tired or feeling tenderness in your ankle?  Then it’s time to stop.
• Practice Good Technique:   Many athletess not only over do it in practice, but they use poor technique. This can cause unnecessary strains on joints and muscles throughout your legs. It's important not just to know good technique but to be sure to use it as well.

How do you know if you have an ankle sprain?
Pains, swelling and sometimes bruising are the most common symptoms associated with an ankle sprain. The swelling and bruising are the result of ruptured blood vessels.
Symptoms generally include:

• Pain, usually on the outer side of the ankle. Sometimes the pain is a constant, dull ache.
• Tenderness
• Instability and difficulty walking on uneven ground or in high heels
• Swelling
• Stiffness

While you can treat a sprained ankle on your own, a doctor or a podiatrist will most effectively diagnose the severity your condition.

How do ankle sprains occur?
Ankle sprains happen when the foot twists, rolls or turns beyond the norm. This causes the ligaments to stretch beyond their normal range in an abnormal position and if the force is too great, you may even tear the ligaments. The result most people experience is pain and swelling.

Sports that require running, jumping and quick changes of direction present likely opportunities for ankle sprains, however, it’s just as easy to sprain your ankle walking in heels or tripping over something in your path. 

How can ankle pain be prevented or treated?
Maintaining good balance, strength and flexibility are critical in your effort to preventing sprained ankles and other ankle pain. .

Treatment options for ankle sprains are focused on relieving suffering and promoting healing. Most doctors recommend rest, ice, compression and elevation to reduce inflammation, relieve pain, minimize swelling and promote healing.  Other treatments include:

Ankle Support: Ankle support and heel cushioning are critical in preventing further injury while you go about your daily routine. 

Nonsteroidal anti-inflammatory medications: These medications are available over-the-counter or as a prescription for pain relief, and to reduce swelling. Be sure to talk to your doctor before starting these medications.

Physical Therapy/Rehab: Post-injury physical therapy may be prescribed by your doctor based on the severity of your injury.  Whether done at home or with a Physical Therapist, these exercises are likely to include ankle strengthening exercises as well as calf and hamstring stretching.

NOTE:  Consult your doctor before starting any exercise program.  A fitness assessment may be necessary prior to choosing certain activities.

Suffers of ankle pain have found these products helpful
in controlling pain, providing support and strengthening the ankle: