Have you injured yourself by simply walking or running? And after that, you realized you are no longer able to walk properly? Well, you’re not alone. You’re mostly suffering from an ankle sprain.
Ankle sprain is a common cause of ankle pain and a common injury for most athletes, especially if their sport demands a lot of running like football or tennis. And you think you’re free from this gruesome injury just because you’re not an athlete? Unfortunately, you’re not. In fact, you can injure yourself by simply walking on uneven surfaces, by jumping and not landing properly, or by wearing inappropriate types of footwear.
An ankle sprain will mostly annoy or irritate you for weeks. Some may even last for months. And in this case, you may want to seek professional care to provide you the best treatment you need. Check out this Sunshine Coast podiatrist team and see if they can help you with your problem.
What Causes Ankle Sprain?
Ankle sprain is a result of excessively stretched or torn ligaments. Ligaments are tough bands of connective tissue that basically connect your leg bones (tibia and fibula) and your foot bones (talus) together. This connection forms your ankle joint, and your ligaments’ function is to hold and stabilize it.
Ligament tears usually happen during your physical activities. These begin when you unexpectedly twist your foot pushing your ankle joint out of their position. Here are some causes you may want to avoid:
- Tripping
- Improper landing after a jump
- Falling
- Twisted ankles
- Walking or running on uneven surface
What Are The Common Symptoms Of Ankle Sprain?
You may have sprained your ankle if you experience the following symptoms:
- Swelling and bruises on the affected area
- Stiffness
- Inability to bear weight (can’t properly stand or walk)
- Skin discoloration
- Sudden and severe pain
If such symptoms persist, call your doctor and have your injury diagnosed properly.
The 4 Basic Steps To Prevent Ankle Sprains
Most ankle sprains heal by using home remedies, but some severe cases may require you to seek treatment from a professional facility. Whether it can easily heal or not, you simply don’t want sprains to stop you from doing your everyday activities. Here are the basic steps to reduce your risk from injuring your ankles, thereby reducing possible ankle pain:
- Choose Shoes Appropriate For You
The right shoes won’t only make you feel good, but will also help you prevent and reduce the risk of having an injury. How will you know if you chose the right shoes fit for you? Here are some tips that may help you:
- Have An Afternoon Shoe Shopping: It’s best to buy shoes in the afternoon as your feet naturally expand during the day.
- Size Don’t Matter, Comfort Does: It’s best to check for comfortability rather than looking for the right size.
- Try Out The Shoes: Stand, press your foot down, and walk around with the shoes and check if it feels comfy enough. Also, wiggle your toes to know if there’s enough space.
- Feel It: Examine the insides and feel if there are other materials that may cause irritations when using it.
- Warming Up Before Any Exercise
Warming up is one of the most ignored injury preventive measures. Most injuries happen due to a lack of warm-up. It’s important as it prepares your body for activity by increasing your body temperature and by increasing your blood circulation, especially to your muscles. These are only some of the benefits of warming up. So, make sure not to skip it when you’re going to perform any activity.
Start warming up by lightly stretching your foot outwards and rotate them gently in a circular motion. After that, you may jog around or in place for about three minutes to fully prepare your muscles.
- Avoid Uneven Surfaces
Uneven surface is the most common cause to sprain your ankles. Always check for them when you run, walk, or train. If you’re practicing for an upcoming marathon, it’s best to train on a surface similar to the one you will be using in the marathon.
- Check If Your Shoes Need To Be Replaced
Everyone has their own favorite shoes. But is it still good to use even if it so worn out? Here are some tips if you think your favorite footwear needs a replacement:
- Check The Heel Point: Worn out heels will make you feel uncomfortable and can cause leg pains.
- Check Your Running Shoes: You need to replace your running shoes if you’re using it for more than a year or around six months if you frequently run. Your shoes may not look worn out for you not to use, but their ability to absorb shock decrease which can cause pain.
Last Piece Of Advice
Ankle injuries are easy to diagnose and treat, but some cases will require specialized treatment from an accredited facility.
For severe cases, please don’t hesitate to call your doctor right away. Also, don’t forget to use these preventive steps to your advantage.
Image by andreas160578 from PixabayÂ
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