Ankle sprains are one of the most common musculoskeletal injuries, affecting people of all ages and activity levels. They occur when the ligaments that support the ankle are stretched or torn, usually due to a sudden twisting or rolling motion of the foot. Understanding how to prevent and treat ankle sprains is crucial for a quick and full recovery.

Causes of Ankle Sprains:

• Inversion Sprains (Most Common): These occur when the foot turns inward, stretching the ligaments on the outside of the ankle.
• Eversion Sprains: These occur when the foot turns outward, stretching the ligaments on the inside of the ankle.

Symptoms of an Ankle Sprain:

• Pain, especially when bearing weight
• Swelling
• Bruising
• Tenderness to the touch
• Limited range of motion

Prevention of Ankle Sprains:

• Proper Warm-up and Cool-down: Prepare your muscles for activity with a proper warm-up and cool down to improve flexibility and reduce the risk of injury.
• Strengthening Exercises: Strengthen the muscles around the ankle to provide better support and stability. Examples include calf raises, ankle inversions/eversions with resistance bands, and balance exercises.
• Proper Footwear: Wear shoes that fit well and provide adequate support, especially during physical activity. Avoid high heels or shoes with poor ankle support.
• Balance Training: Improve your balance and proprioception (your body’s awareness of its position in space) through exercises like standing on one leg or using a wobble board.
• Be Mindful of Surfaces: Pay attention to uneven surfaces and avoid activities that put you at high risk of twisting your ankle.

Treatment of Ankle Sprains (RICE Method):

• Rest: Avoid activities that cause pain and put stress on the ankle.
• Ice: Apply ice packs to the injured area for 15-20 minutes at a time, several times a day.
• Compression: Wrap the ankle with a compression bandage to help reduce swelling.
• Elevation: Keep the ankle elevated above the heart to reduce swelling.