Monthly Archives: August 2018
An ankle sprain occurs when the ligaments that help hold the ankle bones together are forced beyond their normal range of motion. The ligaments on the outer side of the ankle are usually stretched, teared partially, or teared completely. Rolling, twisting, or turning your ankle in an awkward way can lead to an ankle sprain. It can be caused from walking or exercising on an uneven surface or from falling. Someone who has injured their ankle before or wears improper shoes increases their chance of a sprained ankle. It is also a very common sports injury, especially in soccer, tennis, and basketball because these sports involve jumping, cutting action, or twisting of the foot.
Depending on how severe the sprain is, the signs and symptoms include tenderness when the ankle is palpated, pain when weight is applied on the affected foot, swelling, bruising, limited range of motion, ankle instability, or popping sound heard at the time of injury.
Rest, Ice, Compression, and Elevation (R.I.C.E.) can be done to treat the sprained ankle for the first 2-3 days and the pain can be treated with pain relievers. Depending on the severity, sports tape or an ankle support brace can be used for stabilizing the ankle. In order to avoid an ankle sprain, one should warm up before exercising or playing sports, work on muscle strength and flexibility, and perform balancing exercises.
As we get older our muscles become stiffer and we would start to notice our flexibility declining. The muscles will decrease in length if we don’t stretch our muscles. Shortened muscles could increase our risk for falling and one might find it difficult to perform activities that require flexibility, such as going up the stairs. In addition, using a shortened muscle for activity could also lead to muscle damage, strains, and joint pain.
Stretching can help us become more flexible and it is the key to preventing injury and disability. It can increase our range of motion and reduce joint and back pain. Moreover, it can decrease the risk of falling by improving our balance and can also improve our posture. Lastly, it can reduce the risk for muscle and joint injury.
It is important to warm up before we stretch the muscles. We can warm up by doing 2 to 5 minutes of dynamic stretching, such as lifting our knees and rolling our shoulders. This type of stretch involves moving a joint repeatedly through its available range of motion and does not involve holding a position. Static stretches can then be held for 10 to 30 seconds in order to regain flexibility and should be performed after a workout.