How to Treat (and Prevent) an Ankle Sprain

Emergency room statistics in the United States suggest that every day 23,000 people — ranging from Olympic athletes to cautious accountants — severely turn their ankles.

Your ankle is so susceptible because of its position and role. Basically, your “ankle” is a joint that connects the foot with the lower leg. It rests at the crossroads of three bones — the tibia, the fibula, and the talus — and has many ligaments holding it together. Because of the ankle’s architecture, even a simple misstep on a curb can tear ligaments, tendons, and weaken the neuromuscular connections that hold bones in place.

And even a simple sprain can have future ramifications. If you sprain your ankle it could weaken your joints and leave you susceptible to future problems, even osteoporosis. And ankle sprains can be as far reaching in their damage. I.e., a bone usually takes a few weeks to heal but a sprain can stick around as long as three months.

Science has shown us that men and women tend to have a different set of risk factors that should perhaps change the ways the two groups train if they want to avoid sprains. In women, the risk for injury has to do with balance and strength in opposing muscle groups. In men, it’s more often about range of motion in the joint.

So how should you properly treat ankle sprain?

Physical therapy is often key to helping strengthen and support the injured ligaments, and it is important to remember that the risk of re-injuring the ankle is highest within the first four weeks.

For starters, the first 24-48 hours after the injury is considered a critical treatment period and activities need to be curtailed. Elevate the sprained ankle (above your heart) and apply an ice pack for 20 minutes at a time every 3-4 hours. Elevate at night by placing books under the injured foot.

Use compression when elevating the ankle sprain in early treatment. As you gain more strength, gradually put as much weight on the involved ankle as tolerable or necessary. You should also use an Ace bandage wrap from the toes all the way up to the top of the calf muscle, overlapping the elastic wrap by one-half of the width of the wrap. The wrap should be snug, but should not cut off the circulation. (Read: if your foot falls asleep — re-wrap!).

Studies have proven that taping the ankle may make an athlete feel more secure but offers little benefit. Adhesive tape loosens during exercise, losing about 50 percent of its ability to stabilize the joint in the first 10 or 20 minutes of play. A hinged active ankle brace, however, stays tightly supportive much longer. 

The best solution isn’t to find the best way to secure an ankle but to tailor your training in a way that safely maximizes your physical potential. Let us know if you need help planning your exercise routine — that’s what we’re here for.

And as always: Happy running!