Ankle sprains are a common injury often caused by “twisting” or “rolling” the ankle while playing a sport or simply by walking on uneven ground. The result can be sharp pain
on the inside or outside of the ankle, swelling, bruising or inability to walk on that foot.
There are three bones that make up the ankle joint. In order for these bones to hold up the weight of the body they require strong ligaments to hold them together. These
ligaments prevent it from twisting too far inward (inversion) or outward (eversion). When we forcefully bend the ankle in these directions we can tear the ligaments partially or fully.
Immediate treatment includes rest, ice, compression and elevation (RICE). Take the time to relax. Recline with your foot elevated higher then your heart, wrapped in a tensor, with a bag of pees (or cold pack) on it. More severe sprains may require an air cast, splint or crutches.
Further treatment includes strengthening, stretching and proprioceptive exercises to get back on your feet or back to your sport. It is important to slowly progress exercises to avoid further damage to the ligaments. A good rule of thumb is to progress to a new exercise only if it is pain free