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Ankle

     The ankle joint is made up of four bones. The shape of each bone helps to make the joint stable. Stability around the joint is increased by the ligaments, which are bands of strong connective tissue that prevent unwanted movement. When the ankle twists, the ligaments usually prevent the joint from moving too much. An ankle sprain occurs when one of the supporting ligaments is stretched too far or too quickly, causing the ligament's fibers to tear and bleed into the surrounding tissues. This bleeding causes pain then swelling.  A health professional can evaluate the injury and determine how severe the sprain is or if X-Rays are necessary.

     Immediately after a sprain there are steps you should take to minimize the impairment and speed up the healing process.  Within the first 24-72 hours, you should use the R.I.C.E. method. 
Rest: Take it easy, but move within your limit of pain.
Ice: Apply ice for 15 minutes every 2 hours. This helps control pain and swelling.
Compression: Firmly bandage the entire ankle, foot and lower leg. This reduces swelling as well.
Elevation: Have your ankle and leg well supported, higher than the level of your heart. This reduces bleeding and swelling.

     If swelling and pain persists, consult a physician or a physical therapist.  They can assist you with modalities such as electrical stimulation and ultrasound to increase the healing process and decrease your pain.  Also they can tape your ankle for support and give you exercises to improve your strength and stability.

     Risk of ankle sprains can be minimized by properly warming up prior to exercise and warming down following activity.  Maintaining flexibility and strength of leg and ankle muscles as well as improving balance will decrease your chances for injury.  One such exercise is to practice standing on one foot with your eyes closed.  This will help the ankle’s stability and proprioception.