How to Protect Your Ankles and Prevent Ankle Sprains

Despite the title of this article and the fact that spring and summer are often referred to as the ankle sprain seasons, my experience with a recent ankle sprain came in the dead of winter and without the knowledge I now have that might have prevented the sprain and further injury.

In January, I was walking at the edge of a plowed field when I stepped on an unseen clod of frozen dirt. My ankle "gave way," causing the ligament to stretch beyond its capability, leaving me to limp my way home. It wasn't a severe sprain requiring medical attention, but I did not care for it properly or protect my ankle, which resulted in further injury in the following weeks.

A week ago, during a scheduled visit to my chiropractor for a routine adjustment, I mentioned the sprain and that my ankle continues to be tender. I was given some excellent advice, as well as information on how to not only prevent ankle sprains in the first place, but how I might have protected my now "once-sprained" ankle from being injured further or sprained again.

In layman's terms, the ankle is actually a joint consisting of bones held together by ligaments, which allow for motion within a certain range. When the ligaments are stretched beyond their range of motion, a sprain occurs.

Sprains are relatively common and typically occur when there's a sudden change in direction or when a person is running, jumping or steps on an uneven surface. Doctors generally see more ankle sprains in the springtime when amateur athletes and others awaken from winter hibernation and engage in more physical activity.

There are three degrees of sprains, ranging from first to third degree. A first degree sprain, sometimes called a "twisted ankle," means the ligament may be stretched and weakened, but not actually torn. A second degree sprain means the ligament is partially torn, but without significant or chronic instability. In a third degree sprain, the ligament is completely torn with significant ligament damage and chronic instability; a third degree sprain may require surgery to repair the ligament.

Regardless of the degree, the ligament has been damaged; once ankle ligaments are damaged, the joint may become unstable and is more prone to future and more serious sprains.

In my case, the sprain was determined by my chiropractor to be a second degree sprain, which possibly began as merely a "twisted ankle" that I didn't properly protect. The result was additional "stretches" during the weeks that followed because I did not keep the ankle stabilized when I made my daily treks across uneven ground, thinking a pair of soft-sided boots was sufficient.

So, what can you do to protect your ankles?

1. If you're going to participate in a sport or some activity that will require running or jumping, warm up and stretch before you begin.

2. Regardless of the activity, wear proper shoes or boots; poorly fitting or worn out footwear is asking for trouble. In my case, had I worn a pair of sturdy boots that wouldn't have allowed my ankle to "give way" as much as it did, I would not have twisted my ankle.

3. Once a sprain occurs, rest, ice and compression will reduce swelling and pain. If you believe you may have more than "a twisted ankle," don't hesitate to see a doctor.

4. If you have sprained an ankle or are recovering from a "twisted ankle," wear an ankle brace. Had I taken the time to either wear a brace or wrap my ankle after the first incident, I would not have compounded the damage.

The bottom line is that it's best to prevent a sprain before it happens. However, once an injury occurs - even if perceived as mild - don't shortcut proper rehabilitation. To do so will likely result in chronic ankle instability and a potentially more serious injury.