How Do Ankle Injuries Happen?

Some people consider ankle injuries strictly an athletic issue. However, sprains, strains and fractures can happen to anyone when you twist or turn your ankle in an awkward position. How do ankle injuries occur?

A soft tissue injury, sprain or strain happens when the ligaments supporting the bones get stretched or torn beyond their usual range of motion and the joint is forced out of position. The ligaments on the outside of the ankle tend to be the most affected.

Types of Ankle Injuries

While individuals of all ages can experience an ankle injury, men ages 15 to 24 and women over age 30 tend to be the most vulnerable.

In terms of cause, research shows that some kind of athletic activity – including running – is behind roughly half of all ankle injuries. Outside of the sports realm, one of these ankle injuries may occur from walking on an uneven surface, a fall, car crash or wearing poorly fitted shoes. Generally, all instances involve a twisting, rotating or rolling of the ankle outside of its natural position.

Beyond these causes, ankle injuries tend to fall into the following types:

• Fractures: The ankle is an intersection of the tibia, fibula and talus bones, which are supported by ligaments. Especially from athletic activity and sharp, sudden motions, these bones are easily fractured.
• Soft Tissue Injury: Along with ligaments, tendons connect the ankle bones to the surrounding muscles. This allows the area to move and keeps it stable. Yet, due to this relationship, soft tissue injuries are common around the ankle. Ligaments can experience microscopic tears, a full tear or rupture, resulting in a sprain. When the muscles and tendons are pulled or stretched too far, they can also tear and result in a strain injury. The tendons may become inflamed due to overuse or sudden trauma, leading to tendonitis.
• Plantar Fasciitis: Plantar fasciitis affects the fascia band of tissue along the arch of the foot. When this band of tissue becomes inflamed, an individual may feel a sharp, stabbing pain from the heel and will have difficulty walking. Plantar fasciitis has a higher incidence in runners and those who wear shoes that don’t provide proper support.

Symptoms of an Ankle Injury

No matter the source of pain, you’re likely dealing with an ankle injury if:

• You suddenly feel a sharp pain around your ankle
• You see bruising or swelling around the joint
• You can’t walk or place weight on the joint
• The ankle feels stiff, warm or tender when you touch it
• The joint looks deformed
• The joint has a reduced range of motion
• You heard a popping sound come from your ankle

How to Avoid an Ankle Injury

Common causes of ankle injuries include:

• Landing on your ankle sharply, usually after a jump or pivot motion
• Falling on your ankle
• Walking or moving on an uneven surface
• Having someone step on your foot
• A sudden, sharp impact from an outside force

Taking these factors into account, you can reduce your risk for an ankle injury by:

• Stopping your sports practice or workout routine when you’re tired or feel pain
• Fueling your muscles with a healthy, well-balanced diet
• Keeping your weight in check
• Avoiding slip and fall risks
• Making sure you wear appropriate, supportive footwear that suits the activity
• Strengthening your muscles through daily activity
• Properly warming up and conditioning your muscles before physical activity
• Avoiding workouts and running on uneven surfaces
• Wearing proper protective equipment if the activity requires it
• Limiting how often you wear high-heeled shoes
• Using a support brace or tape if you previously experienced an ankle injury
• Emphasizing stability training and balance during your workouts

What To Do If You Experience an Ankle Injury

If you notice the symptoms of an ankle injury:

• Rest and keep your weight off the joint
• Apply ice to reduce any swelling
• Compress the area with an elastic bandage or compression wrap
• Keep the area elevated
• Avoid placing weight on the ankle until a doctor examines the injury

Although minor ankle injuries can be treated with the above methods, strains, sprains and fractures should be assessed by a doctor as soon as possible. Otherwise, the injury may worsen or become chronic, you could experience permanent weakness in the joint, or the untreated condition could develop into arthritis.

As you recover from an ankle injury, physical therapy can help the joint regain its full range of motion. Our team of physical therapists is here to help you recover from an ankle or foot injury with targeted exercises and strategies.

To learn more about our services or make an appointment, contact us today.