Ankle sprain is used when an injury to the ligaments around the ankle that connect the bones of the leg to your foot. A ‘sprain’ refers to a wrench or twisting of ligaments causing overstretching or even a tear but not dislocation.
Symptoms of an ankle sprain
- Pain especially when you bear weight on the affected foot possibly with bruising or swelling.
- Difficulty using your ankle as you normally would and incuring muscle spasm or cramps.
- Tenderness when you touch the ankle and a popping sensation or sound at the time of injury.
What causes an ankle sprain?
- An ankle sprain is often caused by sudden rolling of the foot, forcing the joint out of its natural position – as a result, it's sometimes referred to as a "rolled ankle" causing one or more of the ligaments to overstretch, partially tear or tear completely.
- It’s particularly common in trail or cross-country runners who are likely to be stepping on uneven terrain at high speeds for long periods at a time.
Treatment and prevention of an ankle sprain
- If there are no broken bones, a medical professional can assess the severity by looking at the swelling, pain and bruising.
- When injured elevate the ankle above the hip either sitting or laying down and use ice on the ankle for 20 minutes every other hour.
- Recovery can take 1-2 weeks.
- During recovery, you should wear a good mid foot support trainer with Enertor PX1 insoles to reduce the shock to the foot and lower limb and help aid recovery.
- As soon as you are ready to become more active, start building up your ankle strength and improve your balance by using ankle strengthening exercises (youtube it).
- As a prevention you will need to perform exercises on each leg at least 5 times a week whilst continuing to wear the Enertor PX1 insoles and we would also suggest a pair of Enertor Recovery socks to provide further support and improve the recovery period. Wear your insoles in your daily shoes and trainers.