Your ankle bones are held together by ligaments – fibrous connective tissues responsible for the stabilization of joints and restraining them from abnormal movement. Like any other tissue – ligaments have their own breaking point. So when you accidentally twist or turn your ankle in a way that exceeds the stress resistance of the connective bands, ligaments partially tear causing the condition known to the vast majority of the population and labeled by medical institutions as ankle sprain

Typical symptoms

The UK National Health Services organization singles out 5 typical symptoms of ankle sprain:

  • Pain. Unpleasant sensation manifests itself even in the resting state, but amplifies when you resort to any physical activity that involves an injured limb
  • Swelling. A noticeable inflation around your foot or ankle. The volume of swelling is most commonly directly correlated to the severity of the injury.
  • Bruising. Livid spot may cover your foot and even proliferate to your toes during the course of 2-3 days.
  • Tenderness. A sensation felt upon touching or slightly poking at your ankle.
  • Limited range of motion. Even the most careful attempts to move, shift, let alone put full weight on your foot are troublesome.

Causes of Ankle Sprain

Ankle sprains are usually associated either with high-intensity training or any other physical activity that presumes irregular jerky motions. The most common causes are as follows:

  • Walking or exercising on uneven terrain.
    An ankle sprain can occur when walking or exercising on uneven terrain since the ankle can get inverted rapidly owing to a hole or a bump in the surface.
  • Improper footing during jumping or sprinting.
    Poor footing when jumping or running can be another cause of an ankle injury. Because of improper footing, the ankle might twist as you land or run.
  • Participating in dynamic sports such as football or basketball.
    Competitive sports are very likely to cause ankle sprains because they involve jerky movements and contact with other people who can accidentally land on your foot.
  • Muscle weakness or a lack of physical fitness.
    When the muscles that support the ankle are weak, you are more prone to ankle sprains, especially when you engage in high-intensity sports such as running or leaping.
  • Inappropriate footwear.
    You run the risk of an ankle sprain when you wear the wrong shoes for your activity. High-heeled shoes for instance can increase the risk of ankle injury.
  • A history of ankle injuries.
    If you have already encountered ankle sprains in your life, you need to exercise more caution, because the ankle that has been sprained once is more likely to be sprained again.

Treatment: Cryotherapy

Applying ice packs to the sprained foot is an effective way to deal with swelling at the earliest stages of the injury. Unsurprisingly, ice packs or frost sprays are among the most common things you would see in the possession of the medical brigades during a football game. These people are used to dealing with ankle sprains and know what works best for their patients as the first remedy. There is no reason for your injury to be treated any differently. In order to drastically shorten the recovery period, you can resort to the very same measures. Our catalog offers a wide variety of products for cryotherapy used by professional athletes.

Treatment: Resting

This is probably one of the most unsatisfying measures especially for those who are accustomed to taking matters in their own hands. However, a little timeout will do wonders for your foot. Patience is key for those who want to get back on track as soon as possible. Yet, there is something that you can do to speed up the recovery process during the resting phase. Studies show that elevating your foot while resting or sleeping reduces swelling. Make sure you lift your foot above the level of your heart. This will help your body drain excess fluid from the swollen limb and ultimately speed up rehabilitation. It is vital that you don’t cut off the blood flow when elevating your foot, so please make sure you use proper equipment like Leg Elevation Pillows.

Massage and acupuncture sessions can also help you recover faster.

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Treatment: Compression

Using a firm bandage around your ankle will serve two purposes. Firstly, it will contain the swelling during the first critical 24-48 hours laying the foundation for a speedy recovery. Secondly, it will fixate your foot to avoid painful and potentially damaging movement of your ankle and avoid microinjuries that would hinder the regeneration process. Let’s also not forget the above-mentioned recommendation about the blood flow. You need to find the right balance between fixing your foot tightly while allowing the blood flow to it. There two things to remember here: make sure you wrap your foot starting farthest from your heart, and use products made from elastic materials designed specifically for injuries of this kind

Treatment: Medications

Using medications is another efficient way to treat an ankle sprain. Medical recommendations range from ibuprofen to naproxen sodium or acetaminophen. Anti-inflammatory medications combat two problems simultaneously – the cause of pain and the pain itself. However, before taking any medications we strongly recommend that you consult with your healthcare provider to make sure you are using the right drugs and not exposing yourself to other health-related risks

Prevention of Ankle Sprain

Even though it’s close to impossible to completely eliminate the risk of an ankle sprain, there are some things you can do to significantly minimize it. They include wearing appropriate shoes that support and protect your ankle joints, avoiding uneven surfaces especially when taking part in sporting activities, but most importantly warming up, stretching and generally strengthening your ankle muscles. Here is a list of five basic exercises that you can include in your daily routine to prevent ankle injuries:

  • Ankle circles. Sit down on a mat and rotate your feet in circular motion clockwise, then counter clockwise.
  • Single-leg balance. Practice standing on one leg for 20-30 seconds. Gradually increase the timeframe when you get accustomed to the workload.
  • Heel raises. Stand next to a wall for support and lift your heels from the ground. Stand on your toes for 10-15 seconds then get back on your feet. Repeat several times.
  • Ankle alphabet. Get in the sitting position and stretch one leg in front of you. Imitate drawing the alphabet with your foot. Alternate legs if you get too tired.
  • Calf stretching. Face the wall and lean against it using your hands. Stand on one foot and try pushing your heel towards the ground while keeping your leg straight.

Recap

Ankle sprain is an injury that involves partial tearing of the connective tissues in your foot. It is more common among athletes who expose themselves to dynamic movements, but can also occur to anyone who accidentally twisted their ankle due to improper footwear or uneven terrain. In order to treat this injury, one can resort to application of ice, compression, resting and medications. Finding proper equipment to treat your injury at home is crucial for a fast recovery. We are offering a wide range of treatment solutions for ankle sprain that would help you regain footing in no time.

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