Outdoor activities we love each summer — nature hikes, tennis, jogging, bicycling, and long walks on the beach — also put us at increased risk for injuries.

Ankle sprains are one of the most common joint injuries, and you don’t even have to be participating in a sport-related activity to have one. A sprain can happen during the simplest movements, such as during a walk or missing a stair step.

Ankle sprains are extremely common, affecting more than 25,000 children and adults every day, according to the American Academy of Orthopaedic Surgeons.

In its normal state, the ankle joint and bones are held in place by ligaments, an elastic structure that, together with the muscles, secures and protects the joint. A sprained ankle — also known as a twisted ankle — happens when these ligaments are stretched beyond normal range or are torn. This happens when the foot twists, rolls or turns beyond its normal range of motion.

An ankle strain is a different injury, involving injury to the muscle tissue (also called a pulled muscle), as opposed to a ligament.

Ankle injuries affect all ages, whether you’re playing dodge ball in the park or just taking a walk with friends. They happen most often in sports that involve a good deal of running, jumping or sudden changes in weight distribution.

If you’ve ever taken an exercise class or participated on a sports team, you’ve been told by a coach or instructor about the necessity of warming up and stretching before exercising. Inadequate warm-up or insufficient stretching are major causes of ankle injuries.

You don’t even have to be exercising to get an ankle sprain. Other common causes include lack of conditioning (weaker muscles, tendons and ligaments surrounding the ankle joint), footwear that doesn’t offer adequate support, walking or standing on uneven ground, and a previous history of ankle sprains.

The AAOS ranks ankle sprains from mild to severe, according to symptoms. The degree of pain and symptoms you experience will vary according to the severity of the sprain. In the case of a severe sprain, some patients will initially experience intense pain, followed by lesser or no pain — a result of damage to nerves in the area.

You can care for a mild or moderate sprained ankle at home, but it’s important to discuss symptoms with your doctor to see if an office visit is necessary. While caring for your sprain at home, remember the RICE technique: rest, ice, compression and elevation.

Your doctor may recommend anti-inflammatory medication to help with swelling and discomfort and, depending on the severity of the sprain, immobilization in a cast or brace, and physical therapy.

If you have a severe sprain, it’s important to have a doctor examine it to rule out a more serious injury, such as a broken bone. Untreated ankle injuries can result in chronic pain, instability and repeat injuries.

A May 2009 article in the Journal of the American Academy of Orthopaedic Surgeons found that approximately 40 percent of people who experience an ankle sprain will have chronic ankle pain, even after treatment for their initial injury, because the condition is untreated or overlooked.

In rare cases, surgery is needed, generally for those cases that do not respond to non-surgical treatment.

With proper care, a mild sprain may take about a week to heal, with rest and protection of the ankle. A moderate sprain takes one to two weeks to restore range of motion, strength and flexibility. For a severe strain, the AAOS recommends a gradual return to activities that do not require turning or twisting the ankle and doing maintenance exercises.

Once the ankle has regained strength and flexibility — which can take a few weeks to months — activities that require sharp twists and turns, such as sports, can be resumed.

The best course of action is prevention: achieving good strength, balance and flexibility through regular exercise; and maintaining a healthy weight to avoid undue stress on joints and ligaments.

Referenced from pottstownmercury.com

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