Sprained Ankle

What is it?
Symptoms
Possible Causes
High Heels
Treatment
Stretches and Strengthening


What is it?

An ankle sprain occurs when you tear some of the ankle ligaments. The majority of ankle sprains are to the outer (lateral) side of the ankle.

Symptoms of a Sprained Ankle

• A twisting or rolling of the ankle along with a sharp pain or burning sensation.
• Swelling of the ankle.
• Pain when standing, you mightn't be able to support your weight.

• Running on uneven surfaces e.g. holes, rocks, cross country.
• Running on soft and shifting surfaces e.g. sand, dirt, grass.
• Trips and slips on curbs, stairs, track rails, tree roots, rocks, water, snow and ice.
• Running on very banked surfaces.
• Steep down hill running.
• Weak ankles.
• Running when you're extremely tired.
• Running in poor lighting.
• Shoes that are worn out or don't provide enough support.
• Structural problems e.g. over pronation (rolling inwards) or over supination (rolling outwards).

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Constantly wearing high-heeled shoes can tighten your ankles and you're more at risk of rolling them. We need to weigh up the cost of being fashion conscious to running well and caring for our feet and legs.

We can still look glamorous with lower heeled shoes especially when we show off our toned and muscled legs. Consider walking in an old pair of running shoes and then change into your heels when you get to work or the restaurant.

Treatment for an Ankle Sprain

• Apply RICE (rest, ice, compression and elevation) immediately to reduce swelling. Continue RICE for the next few days.
• Rest and keep off your ankle.
• Initially you may need crutches if the ankle sprain is bad.
• Stretch and strengthen your ankles.
• Replace your old running shoes.
• Be aware of your surroundings when running and take precautions.
• Run in the daytime or in well lit streets or tracks.
• Seek professional advice if the pain is severe or persists after you've had time off and tried self treatment.
• For structural problems see a podiatrist as you may need orthotics to correct pronation or supination.

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Ankle Stretches and Strengthening
Use these exercises to prevent an ankle sprain.

Ankle Rotations

1. Sit on a chair or the floor.
2. Lift your left leg, bend it and rest it on your right knee. Your left ankle and foot are hanging over your right knee.
3. Rotate your left ankle 20 times clockwise and anti clockwise.
4. Repeat with your right ankle.
5. You may notice that one ankle is tighter or has less range of motion than the other.
6. Perform rotations 2-3 times on each ankle.

1. Stand with your legs hip width apart, knees slightly bent with your feet facing forward and arms by your side. Do this near a chair or wall for support to stop you from falling.
2. Shift your weight onto your left leg. Lift your right leg off the floor and balance on your left leg.
3. Hold for 10-30 seconds.
4. Repeat on your opposite leg.
5. Perform exercise 2-3 times.
6. To increase the difficulty close your eyes after lifting your leg from the floor.

1. Begin by kneeling on the floor, with your knees side by side, your lower legs and feet are behind you.
2. Sit slowly back on your lower legs and feet.
3. Lift your right leg and bring your right toes parallel or almost even to your left knee which is on the floor. Let the heel of your right leg come off the ground slightly.
4. Now lower your right heel towards the ground while pushing forward on your right thigh (just above the knee) with your chest and shoulder. Don't worry if your right heel isn't flat on the floor.
5. You'll feel a gentle stretch in your right ankle and Achilles tendon.
6. Hold for 10-30 seconds.
7. Repeat stretch on your left ankle.
8. Perform stretch 2-3 times.

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