Ankle Injuries and How to Effectively Prevent Sprains

While it is more likely for athletes and fitness enthusiasts to be at a higher risk of experiencing ankle sprains or injuries, it is no secret that pretty much anyone can suffer from this unpleasant ordeal. 

What Causes Ankle Injuries

Ankle sprains often occur if the foot suddenly rolls and twists, forcing the joint out of its normal position. During physical activities such as running, exercising, or playing sports, you may make sudden movements that may twist the ankle inward, causing a sprain.

As a result of the sudden tear in the joint, you may experience some bruising and swelling in the affected area. You may also experience discomfort and pain whenever you rest your weight on the injured foot. The blood vessels, cartilage, and tendons could also be affected because of the sprain. 

Common sprained ankle symptoms include swelling, bruising, tenderness, pain, stiffness, and skin discoloration. If any of the said symptoms arise, it is important to seek medical help immediately. Physicians can carefully determine the type of ankle injury and whether it is a simple sprain or something more serious. 

Common Types of Ankle Injuries

1. Tendinitis: This type of ankle injury happens when the tendons are connect the muscle to the bone are inflamed. This condition often causes a feeling of tenderness and pain outside the joint area. Tendinitis commonly affects the heels, knees, shoulders, wrists, and elbows.
2. Achilles Tendon Injury: Also known as an Achilles tendon rupture, this type of ankle injury involves partial or full tear of the Achilles tendon. This injury can arise when the tendon is stretched intensely. 
3. High Ankle Sprain: This injury occurs when the ligaments in the ankle are stretched. This type of ankle injury is not very common and is considered a severe case. Athletes who suffer from high ankle sprain are likely to be out for a longer period of time. Anyone who acquires a high ankle sprain is advised to get medical treatment immediately. 
4. Pinched Nerve: This type of ankle sprain happens when too much pressure applied to a nerve from the surrounding tissues. This leads to symptoms including numbness, tingling, or intense pain. 
5. Heel Spur: This is an incurable ailment that causes mild heel pain. It refers to the stiff growths that poke out just below the bone located in the back of the heel. These growths are mainly caused by a calcium deficit. 
6. Plantar Fasciitis: Apart from a heel spur, Plantar Fasciitis is also one of the leading causes of heel pain. This involves the inflammation of a dense binding of tissue that connects the heel bones to the toes. 
7. Shin Splints: This type of ankle sprain refers to pain along the tibia or the shin bone - the large bone situated in the front area of the lower leg. This type of sprain is common among dancers, runners, and military trainees. 

What to Do If You Get an Ankle Injury or Sprain?

Depending on the type of the sprain or injury, you can do a handful of things to treat your injury. For severe cases, it is important to seek medical assistance as soon as possible. If you are dealing with a simpler case, you can manage your injury by following the R.I.C.E method. 

• Rest: Taking a full rest is very important to not cause further damage to the sprained area.
• Ice: Applying ice can help reduce or slow down the swelling. Icing will also ease the pain by providing a numbing sensation. 
• Compression: Wrapping the sprained ankle with an  elastic wrap bandage  will help in providing support to the affected area and keeping it stationary so as not to lead to further damage.
• Elevate: Elevating the sprained ankle to your heart’s level is a proven effective way of reducing pain and swelling. 

How To Prevent Ankle Sprains

If you are doing exercises or sports regularly, getting ankle sprains or injuries are must. Spraining your ankles can be extremely troublesome as it can be a massively unpleasant experience. Below are a few ways you can prevent experiencing ankle injuries and sprains while also enjoying your favorite sport or exercise:

• Warm up before doing any exercise or sports activity. 

Doing some light stretches or a slow jog for a couple of minutes is a good way of warming up the muscles. Make sure to do this before doing any sport or a workout to prevent ankle sprains

• Wear the right shoes for the activity at hand.

Wearing the right shoes for your foot type and size is crucial to preventing sprains and injuries in the ankle. It is also important to choose shoes that are designed specifically for your particular sport or activity. If possible, avoid wearing worn-out athletic shoes as they no longer offer the optimum support your feet need. 

• Avoid running or walking on uneven surfaces.

If possible, avoid walking or running on rocky terrains or paths with loose gravel as you may suddenly twist your foot in the wrong direction, causing an ankle sprain. 

• Invest in a good athletic tape

Bracing and taping are often used in treating and preventing ankle sprains. An athletic tape will help provide support to the ankle, thus minimizing the chances of injuries or sprains. 

Conclusion

One of the most widely accepted methods for preventing ankle injuries is the usage of athletic tapes or Kinesiology tapes. These tapes can provide support and stabilization for your body in a way that can help curb injuries. To find the best quality tapes, check out the  Hampton Adams store .