5 Most Common Ankle Injuries and How to Treat Them

Introduction
Why is my ankle so painful? If you find yourself asking this question, this blog is for you. Pain in your ankle could be a result of an ankle injury. Even minor ankle injuries can hinder your everyday activities. The foot or ankle joint bears our body weight and is used for basic activities like walking, making it more prone to injuries. In this blog, we will discuss the five most common types of ankle injuries, their symptoms, and causes. We shall also understand how to treat ankle injuries as well as proactive tips to prevent them.

Understanding the Ankle Joint
The ankle forms a hinge joint where three bones meet: the tibia (shinbone), the fibula (the smaller bone of the lower leg), and the talus (a small bone that lies between the heel bone and tibia and fibula). These bones are held together by ligaments which provide stability whereas tendons attach muscles to bones allowing movement. Muscles and tendons surrounding the ankle work together to provide strength as well as flexibility.

What causes injuries in the ankle joint?
Ankle injuries happen when the ankle is overused or there is trauma (a direct hit to the ankle). They range from sprains to serious fractures; each requires specific care. Understanding the structure of an ankle helps in planning how to treat ankle injuries.

5 Most Common Ankle Injuries
1.  Sprained Ankle
Ligaments are connective tissues that connect bone to bone. When they stretch or tear, it can lead to an ankle sprain. An ankle sprain causes mild to severe pain and is very common.

Symptoms:

• Pain, especially while bearing weight on the injured foot
• Swelling with bruising
• Limited range of motion
• Ankle instability

Causes:

• Immediate twisting or rolling of ankle,
• Walking/running on uneven ground,
• Improper form while jumping, running or abrupt turns

Treatment:

• Rest: To avoid further damage, one should not step on the injured ankle.
• Ice: It is applied to the place for about 15-20 minutes every 2-3 hours for 48 hours to minimize swelling
• Compression: Use an elastic bandage to provide warmth, compression and minimize swelling 
• Elevation: Keeping one’s feet raised above heart level can help in reducing swelling by reducing the pressure in local blood vessels
• Physiotherapy to re-start movements
• Use ankle support for sprain to support and stabilize the ankle joint

2.  Ankle Fractures
Ankle fracture refers to a broken bone in the ankle joint. There may be a small crack or complete breakage of the bone.

Symptoms:

• Severe pain and tenderness
• Swelling with bruises
• The inability to put weight on the ankle
• Deformity in ankles

Causes:

• High impacts following trauma, such as in falls and car accidents,
• Twisting injuries when engaging in sports or other physical activities,
• Direct blow to an ankle,

Treatment:

• Immobilization through a cast or brace for enabling bone healing process;
• Pain management using medicines;
• Surgery in severe cases for bones’ re-alignment and stability;
• Appropriate orthopaedic ankle support
• Physiotherapy to restore strength

3.  Achilles Tendonitis
Achilles tendon is a tendon located at the back side of your leg. It connects calf muscles to heel bone. Inflammation of this tendon causes an injury called Achilles Tendonitis. This condition is common among runners and individuals who engage in activities that put repetitive stress on the tendon.

Symptoms:

• Achilles tendon pain, especially in morning 
• Swelling,
• Tenderness,
• Limited range of motion

Causes:

• Activities such as running or jumping which cause overuse or repetitive stress
• Sudden increase in physical activity 
• Calf muscles that are tight, exerting undue pressure on the Achilles tendon
• Improperly fitting shoes that do not offer enough support

Treatment

• Rest: Avoid activities that aggravate the condition.
• Ice: Apply ice to the affected area to reduce inflammation.
• Anti-inflammatory medications to manage pain and swelling.
• Stretching and strengthening exercises to improve flexibility and strength.
• Use orthopaedic ankle support to reduce strain on the tendon.

4.  Ankle Dislocations
When a bone or bones of an ankle are displaced from their normal positions, an ankle dislocation occurs. This is a severe type of injury that usually accompanies fractures and requires immediate medical attention.

Symptoms:

• Excruciating pain
• Swelling and discoloration
• Misshape of the ankle
• The inability to move the joint

Causes:

• Trauma as a result of high-impact force in falls, car accidents or sports injuries

Treatment:

• Instant medical care 
• Immobilization with the use of a cast or splint
• If there are linked fractures or ligament damage, then there may be a need for surgery
• Recovery through physiotherapy to regain strength and flexibility during movement
• Use orthopaedic ankle support

5.  Tendon Tears
The Achilles tendon could be ripped apart or any other tendons that support the foot and ankle could be torn. These ruptures could be partial or complete. They are often due to sudden heavy movements.

Symptoms:

• Sudden pain where the tendon is torn
• Swelling accompanied by bruising
• Weakness and lack of stability in the ankle
• Not being able to move the injured area

Causes:

• Sudden, excessive use of force in actions like jumping, pivoting, etc. 
• Overuse of the ankle leading to degeneration, resulting in weakened tendons (overuse/ repetitive stress weakening the tendon).
• With age, tendons become more susceptible to injuries. So they tear easily (age-related degeneration).

Treatment:

• Resting as well as immobilizing the ankle so that regeneration can occur naturally 
• Icing helps reduce both swelling and pain 
• Nonsteroidal, anti-inflammatory drugs will relieve pain, reducing inflammation 
• Use an ankle brace 

General Tips for Ankle Injury Prevention
So far we discussed how to treat ankle injuries. There are numerous methods for ankle injury treatment or ankle pain treatment. But is it possible to prevent ankle injuries? Well, it is possible to avoid ankle injuries by taking the necessary precautions to safeguard and strengthen your ankles. Here are some useful tips to avoid them:

• Warm up and stretch before any exercise: Proper warm-up and stretching can prepare muscles and joints for activity. This lessens the probability of an injury.
• Be careful with your shoe selection: The choice of shoes should depend upon the level of support they give or the cushioning effect. Change old shoes regularly to maintain good support.
• Strength-building exercises: These work on the ankle ligaments, bones, tendons or foot muscles to help increase their strength. You can try calf raises, ankle circles or even resistance band workouts.
• Watch your trail: Walking or running on rough/slippery terrain may cause tripping, thus spraining the ankle.
• Gradually increase activity levels: Avoid sudden increases in activity that could lead to overuse injury. 
• Use orthopaedic ankle support: Wearing orthopaedic ankle supports or ankle braces during physical activities can provide additional stability and help prevent injuries. 

Conclusion
Ankle injuries can be painful and disabling. Opt for effective ankle injury treatment or ankle pain treatment. The right orthopaedic ankle support helps in recovery. Also, the right orthopaedic support is helpful to prevent the chances of ankle injury. 

FAQs
How to treat a sprained ankle?
The best way is to follow the R.I.C.E. method: Rest, Ice, Compression, and Elevation. This helps reduce swelling and pain. This method is also helpful in case of a minor ankle injury treatment or for ankle pain treatment.

What are some effective pain relief methods for ankle injuries? 
Various effective ways for ankle injury treatment or ankle pain treatment include over-the-counter pain medications, ice therapy, rest, and physical therapy in some cases.

Is it safe to walk on a sprained ankle?  
Walking is not recommended on a sprained ankle, especially if the affected ligament is damaged extensively. For faster healing, rest your foot and avoid activities that put weight on the ankle.

Are ice packs good for ankle injuries? If so, how often should I apply them?
Yes, indeed ice packs can be applied to reduce inflammation and alleviate pain associated with an injured ankle. Apply ice packs for 15 to 20 minutes every 2 – 3 hours within the first two days of an injury.