A sprained ankle is a common injury that many of us have or will face in our lifetime. A sprained ankle is the stretching of ligaments, which are bands of tissue that attach the bones of your foot to your lower leg. Stretching or spraining ligaments in your ankle can cause pain, swelling, bruising or stiffness, states FamilyDoctor.org. These symptoms are usually worse when you are standing or walking on your injured ankle. Do not hesitate to call your doctor if your symptoms are severe. Be aware of the possible causes of a sprained ankle and take the proper measures to avoid spraining yours.
Falls
According to the Mayo Clinic, a fall that can cause your ankle to twist is a common cause of an ankle sprain. Normal, healthy people commonly fall after tripping over a curb or crack in the street when hurrying. However, falls are most common in older people or in those with medical disorders, such as blindness, weak legs or balance disorders. Falls can also occur in hazardous environments, such as construction sites or recently cleaned floors that are still wet. For the elderly, make sure that assistive walking devices are always used and that halls and walkways are clear of objects that may cause a fall. If you feel your sense of balance is decreasing as you age, see your doctor of physical therapist for balance exercises you can do to help you to improve in this area. If you have a disorder, make sure you follow your doctor’s treatment plan for your disorder and follow his recommended fall precautions. Be aware of construction hazards if working or visiting a construction site and be mindful of “wet floor” signs when you see them.
Physical Activity
Although getting regular physical activity is one of the best measures that you can take to improve your health, you may also increase your risk of an ankle sprain. In sports, sprained ankles are most commonly caused by awkward landing when jumping or pivoting, states the Mayo Clinic. For example, you may sprain your ankle playing basketball if you jump and awkwardly land on another player’s foot. The best way to prevent ankle sprains from physical activity is to maintain good muscle strength and flexibility. Also, be sure to properly warm up to allow your ankle ligaments to loosen up before your activity.
Uneven Surfaces
Walking, exercising or playing a sport on an uneven surface can cause an ankle sprain. When walking or running, be cautious of uneven asphalt or concrete, tree roots, large rocks or other objects that may cause you to land awkwardly. You should also be cautious when playing sports on fields that have potholes or on playing surfaces with cracks. Always be aware of possible areas that can increase your risk for an ankle sprain. Be sure to wear the proper shoes for the activity that you are performing, and make sure they fit well. Do not hesitate to see your doctor if you have a sprained ankle.
About this Author
Jacques Courseault is a fourth-year medical student who plans to practice physical medicine and rehabilitation. He is the fitness editor for Dr.Gourmet.com, founder and writer of Exercise Menu, and co-founder of Don’t Weight to Lose.
