Ankle Injuries

The ankle is a hinged joint that supports your entire body weight. Tough bands of connective tissue called tendons and ligaments connect the foot to the leg at the ankle joint, providing stability and shock absorption during walking, running, jumping, and other activities. Among athletes and physically active people, ankles are one of the most common injury sites.

Common Injuries

• Ankle sprains
• Stress fractures
• Achilles tendonitis
• Plantar fasciitis

• Ankle sprains A sprain occurs when an ankle is stressed beyond its limits and a ligament tears. The most common sprain occurs when the foot is inwardly rotated. Stepping in a hole or coming down from a rebound onto another player’s foot in basketball can cause ankle sprains.
  
  Symptoms may include immediate swelling, throbbing pain, and pain when pressure is applied.

• Stress fractures Stress fractures occur when the large amounts of force are repeatedly placed on the bones of the ankle. Sometimes stress fractures can occur in the small bones of the foot, as well. Athletes who run and jump on hard surfaces, such as ballet dancers and basketball players, are prone to stress fractures. If undiagnosed, a stress fracture can progress to a true fracture
  
  Symptoms of stress fractures include a sharp pain in the foot, ankle, or shin that worsens during physical activities. However, the hallmark sign of a stress fracture is pain at rest, when you are not exercising.

• Achilles tendonitis The Achilles tendon is the large band of connective tissue located on the back of the ankle. This tendon and the muscles that attach to it are commonly used during sporting activities and can become inflamed with overuse. Demanding activities, such as repetitive exercise or exercising on a hard surface, can cause Achilles tendonitis.
  
  Symptoms include pain when using the muscles in activities such as walking, running, or stair climbing. Pain that improves after you are “warmed up” may also be a sign of tendonitis.

• Plantar fasciitis Plantar fasciitis describes irritation of a tough band of tissue in the sole of your foot. This band helps support your arch but can become overloaded if you have flat feet or weak stabilizing muscles or if you are using a shoe with an improper arch support for your foot type.
  
  Symptoms include pain with the first step such as when waking up in the morning or after sitting for a prolonged period.

Prevention
Follow these steps to prevent ankle injury:

1. Stretch the calf muscles, particularly after exercising.


2. Strengthen ankles to avoid sprain and completely rehabilitate if you have sprained an ankle before.


3. Exercise regularly; inactive people with weak muscles are more likely to suffer an ankle injury.


4. Wear appropriate shoes with proper arch supports and cushioning for your particular activity.


5. If possible, avoid exercising on hard surfaces.

Treatment
Treat knee injuries with RICE therapy: rest, ice, compression, and elevation. Seek medical advice if pain persists for more than 72 hours despite this treatment. Rest the affected area, do not use or bear weight (standing, walking, etc.). Apply a cloth-covered ice pack to the affected area for no more than 20 minutes at a time, three to four times a day. Under a health care provider’s supervision, an elastic bandage to the area may help reduce swelling. The affected part should be elevated so it is 12 inches above the heart to help reduce swelling.
Simple strengthening or balance exercises will help the ankle return to normal functioning. For more serious injuries, physical therapy may be necessary.