Ankle Sprain Causes And Treatments
Ankle sprain or sprained ankle is a medical condition where one or more of the ligaments of the ankle is torn or partially torn. When a sprain occurs, blood vessels leak fluid into the tissue that surrounds the joint, thus resulting in swelling.
Causes of ankle sprain.
Ankle sprains are a very common injury. Most ankle sprains happen while making a rapid shifting movement, such as playing soccer or get tackled in football or some exercise .
Ankle sprains may be caused by:
- Sudden twisting of the ankle, such as:
- Stepping on a rough surface or in a hole
- Taking an awkward step when jumping, running, or stepping up or down
- Have an ankle roll over when playing sports or exercising, (which is) defined as inversion of the foot.
Why do you get Pain and Swelling?
Whenever a sprain occurs, blood vessels leak fluid into the tissue that surrounds the joint. White Blood Cells (WBC) responsible for inflammation migrate to the area, and leads to increase in blood flow. Along with this inflammation, swelling is formed from the fluid and pain is experienced.
When the nerves are injured, the area becomes more sensitive, so pain is felt as throbbing and will worsen if pressure is placed on that area. Due to the increased blood flow warmth and redness are also seen. It also affects the ability to move the joint using the affected leg or joint.
What does an Ankle Sprain Feel Like?
Ankle sprain may be painful. However the rate of onset and the severity of the pain may vary greatly. Sometimes, the pain may be delayed – and at in other cases it’s quick.
The degree of pain is not often a measurement of the extent of the damage. Quite a few people hear a ‘pop’ noise in their ankle. This may suggest a torn ligament. The twist is followed by swelling of the region.
Rapid, significant swelling often indicates severe damage has happened. The swelling is caused by bleeding of the damaged cells, and the resulting bruise or even discoloration is a consequence of gravity pulling the blood downwards. Swelling is usually appears at a small distance off from the actual damaged site.
Ankle Sprain and Arthritis.
The ankle joint is affected by arthritis much less often than other joints. When a patient has ankle arthritis, the joint between the shin bone and the ankle bone is worn out.
Ankle arthritis may result from prior injury to the ankle joint. Patients who sustain wound such as an ankle fracture, the cartilage could be damaged and result in accelerated arthritis.
Infections in ankle joints can cause damage to the cartilage cells. As cartilage cells cannot regrow, the deterioration from an infection can be permanent and can lead to many other types of arthritis.
Even if there is pain and swelling in your feet due to injuries, it could result in arthritis. So if left untreated, the pain can grow and become worse, ultimately becoming so unbearable that you could no longer walk even for short distances. Severe arthritis may restrict mobility and hamper the quality of life .
Treatments for Ankle Sprain.
Treatments of ankle sprain is divided into three grades:
- Grade I – It includes Rest, Ice, Compression and Elevation popularly known as RICE therapy.
- Grade II – It includes restoring ankle flexibility through range of motion and strength (exercise) by daily routine.
- Grade III – It includes finally returning to straight-ahead activity and doing maintenance exercises that was possible prior to your sprain.
Use Joint Pain Supplements.
Injuries, no matter whether to soft tissues or even to the bones in the ankle, need certain nutrients and vitamins to heal rapidly and completely.
Supplements are effective as they address the cause from the inside, reduce inflammation and pain and even support the growth of healthy cartilage in worn-away joints to give more flexibility and mobility. Joint supplements thus support healing.
3 Exercises To Strengthen Feet And Ankles
Fitness and exercise enthusiasts are often fighting a never-ending battle against potential injury.
The vast majority of athletes keep a close eye on lactic acid build-up, overworking muscles, tedium and many more important aspects of health and fitness.
However, the explosive popularity we've seen in the world of health and fitness in recent years means a lot of us are setting foot on the running trail for the very first time, so it’s vital that we know everything about the most important area of the body as far as running is concerned
There are some very common injuries suffered as a result of not looking after your feet when exercising, so it’s important to go over a detailed warm-up specifically focusing on the feet and ankles before you start running.
Mike James from therapy-centre.com are some of the warm-up exercises you want to be doing in order to protect your feet and ankles from injury when exercising.
1. Toe Spread
There are a group of small muscles found in your toes that contribute to your overall balance when walking, jogging or running.
The toe spread exercise helps encourage a full range of motion within these muscles, ultimately improving your balance.
You’ll need a thick rubber band to complete the toe spread exercise.
- ?When in a seated position, simply tie a rubber band around the length of your toes (that’s from one side of the big toe to the opposite side of the smallest toe).
- Spread them apart against the force of the rubber band.
- If you find the rubber band provides little resistance, just double it up.
- Hold the stretch for five seconds and do this eight times before running.?
2. Calf Stretch
Ok, so the calf muscle does play a part in strengthening your feet but this particular exercise is actually more associated with foot and ankle pain.
If you notice pain in both your feet and ankles after exercising, try this helpful calf-based workout.
- ?Start by facing the wall with your toes touching the surface.
- Make sure your heels are down and use your right knee to lean to one side until you feel a slight stretch in your calf.
- Hold this stretch for 30 seconds and then switch to your left side.?
This exercise is far more effective if you do it after running as you’ll want to relieve any pain your feeling in your feet or ankles straight away.
3. Seated Arch
This is an exercise that is targeted to help the small, connective tissue at the bottom of your feet known as the plantar fascia. The plantar fascia runs from the heel bone through to the end of the metatarsal bones.
The seated arch exercise should improve your overall flexibility in the arches of your feet and ease any pain you might be feeling after running in this area.
- ?When in a seated position, simply take the ends of your toes with your fingers and gently pull them towards you.
- If necessary, use the heel bone to raise your foot slightly so that you really feel the stretch.
- Hold this position for ten seconds and repeat the exercise eight times.?
All of the above exercises are very helpful if you’re looking to ease pain in your feet after exercise and strengthen the most important areas of your feet and ankles for future workouts.
Remember that feeling pain during any of the above exercises is not normal and you should stop instantly whenever you feel pain.
Serious foot injuries may be the result of the pain you are feeling and a trip to the doctor or a qualified chiropodist may be necessary.