Ankle Sprain

Ankle Sprain injuries usually affect the ligaments and muscles on the outside of the ankle. Some sprains are minor and will allow you to continue running, although you may find that you are more sensitive to uneven surfaces. A more severe sprain deserves proper evaluation and rehab. The more severe sprains seem to happen in slow motion and when it happens you know it. The first question is, “How bad is it?” or “Is anything broken?”. The Ottawa ankle rule can help you with these decisions. It was developed and researched at an emergency room in Ottawa, Canada, to select who truly needed an x-ray and who could safely avoid the expense. The guideline is as follows:

Is it painful to touch the posterior (back) portion of the distal fibula (boney bump on the outside of your ankle - see lateral view) ?
Is it painful to touch the posterior (back) portion of the distal tibia (boney bump on the inside of your ankle - se medial view) ?
Are you unable to bear weight at all after injury or unable to walk 4 steps (even if limping)?

X-rays are needed if you answer yes to any of these three questions.

The following tips can help you more quickly and completely recover following an ankle sprain:

If you are limping when you walk consider using crutches until you no longer limp. Yes, crutches are a nuisance, but using them for just a few days can dramatically improve your recovery time. Try to walk with a normal pattern using the crutches to reduce weight on the ankle instead of keeping your foot off of the ground.
Instead of running or walking, cycle for a few days. Cycling will help get your ankle moving during the painful period and also provides some mental therapy. Limit your running or walking distance to what you can do without limping. If you want to exercise more, supplement your program with cross training i.e. water running, cycling or an elliptical trainer.
Ice applications help stop the inflammatory process. Wrap a flexible ice pack around your ankle for fifteen minutes with your ankle elevated. Repeat two to four times per day and continue until the swelling is substantially improved.
Compression with the addition of a horseshoe shaped felt pad, greatly reduces the effects of swelling (which will slow your recovery). Place the horseshoe as illustrated and use a two inch elastic wrap to firmly wrap your ankle (not so tight that you restrict blood flow).
As symptoms improve begin gentle bent knee calf stretches and straight knee calf stretches. Limitation of motion in this direction is the most common complication following an ankle sprain. Make sure you stick with these stretches until both ankles are able to bend the same amount.
A sprain can substantially alter your balance and lead to future injuries or re-injury. Balance training can be as simple as practicing standing on the injured leg with your eyes closed. For a more advanced approach you can purchase a balance board and toss a ball against a wall while standing on it. For a program specifically designed to help runners or walkers improve strength and balance check out the new DVD The Injured Runner – A Balanced Solution.