Sprained Ankle

Ankle sprains are very common injuries in modern wushu, cross-country running, soccer, volleyball, and other sports. A sprain occurs when you overstretch or tear one or more ligaments, tendons, or muscles.

Ankle sprains usually happen when you twist or roll over the edge of your foot—for example, when running and stepping into a hole or slipping off a sidewalk, causing the weight of your body to strain or tear the supporting tissues. Most ankle sprains occur on the outside of the foot.

Find more information about sports injuries at Injuries Main.

Description: Sprained Ankle

In the illustration above, you can see the bone structure of the ankle and three tendons. A sprain occurs when you overstretch or tear one or more ligaments, tendons, or muscles. In most cases, the talofibular ligament (tendon 2) is injured. In more severe cases, the calcaneofibular ligament (tendon 3) is also affected.

Ankle sprains are classified into three categories:

1st Degree Sprains:
Minor stretching or tearing of the ankle ligaments. The ankle may swell slightly, but the pain is mild. You can still walk, though running or jumping is not advised. Recovery usually takes two to three weeks.

2nd Degree Sprains:
Partial tearing of ligaments and tendons. The ankle swells and becomes stiff. Walking is painful, and running is impossible. One side of the foot may turn blue.

3rd Degree Sprains:
Complete rupture of a ligament. In severe cases, fragments of bone may break off as well. The ankle swells significantly, and walking is extremely painful. The pain may lessen after a while, but bruising (blue discoloration) appears on one or both sides of the foot.

Symptoms: Sprained Ankle

1st Degree:
Mild stretching or tearing of the lateral ankle ligaments. Little pain and minimal or no instability. The ankle might swell slightly and feel a bit stiff. Walking and running may be uncomfortable.

2nd Degree:
Tearing of ligaments and tendons. The ankle feels unstable. Walking is painful, and running is impossible. Swelling appears quickly, followed by stiffness and bruising after a few hours.

3rd Degree:
Total rupture of a ligament. In some cases, parts of the bone may break off with the tendon. The joint is very unstable and extremely painful at first. Swelling and bruising develop on one or both sides of the ankle.

Who Is Susceptible

People with previous 1st-degree ankle sprains who did not rest properly are more likely to suffer 2nd- or 3rd-degree sprains.
Anyone who hasn’t fully recovered from a past ankle injury.
People who jump onto uneven or hard surfaces (e.g., performing wushu jumps into a sandpit that hasn’t been properly softened).
Those who fail to stretch and warm up before activity.
Playing rough soccer on sticky or uneven floors is also a common cause.

Treatment: Sprained Ankle

First of all, consult D.R. ICE:

D – Diagnosis: Get a proper diagnosis from a sports injury specialist as soon as possible.
R – Rest: Don’t exercise. Movement increases blood flow, which can lead to more bleeding and slower recovery.
I – Ice: Apply ice to reduce bleeding, swelling, and pain.
C – Compression: Apply a compression bandage to control swelling and prevent further bleeding.
E – Elevation: Keep your foot elevated above heart level to reduce blood flow to the area. Gravity will help minimize swelling.

These steps are most effective within the first 72 hours after injury. Avoid any rehabilitation exercises during this period.

A doctor may order an X-ray, prescribe anti-inflammatory medication, and design a rehabilitation program that includes:

Rehab exercises
Massage techniques
Ultrasound and/or laser treatments

When your doctor gives you the OK, you can begin exercising again gradually.

Trainer Advice

Always warm up and stretch before training.
If you’re recovering from an ankle sprain, take enough rest and complete your rehabilitation exercises before resuming intensive training.
Check the landing area before performing acrobatic jumps.
Avoid cross-country runs in the dark—you could step into a hole and sprain your ankle.
Remember: Rest, Ice, Compression, and Elevation are essential in the first 72 hours. Apply ice as soon as possible—the earlier, the better.

Videos

None