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Health & Fitness

Recovery and Prevention Tips for Foot and Ankle Sprains By Travis Jones, DPM

By Travis Jones, DPM

 

Your feet and ankles are made up of several bones and ligaments. Ligaments are strong, flexible tissues that connect the bones to one another, providing stability to many joints. A sprain occurs when the foot lands awkwardly, causing some ligaments to pull, stretch and tear. When the injury occurs to the middle part of the foot, it is called a foot sprain. Ankle and foot sprains are among the most common types of injuries, especially among athletes. Still, simply tripping or stumbling on uneven ground is enough for anyone, athlete or not, to endure a sprain.

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Pain, swelling, bruising and difficulty walking on the affected foot or ankle are some of the most common symptoms of a sprained or fractured foot or ankle. 

If you suspect you have sprained your foot or ankle, remember the RICE method:

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Rest. Stay off the injured foot or ankle. 

Ice. Apply ice around to the affected area as soon as possible and reapply it for 15–20 minutes every three or four hours for the first 48 hours after injury.

Compression. Snuggly wrap an elastic bandage (such as an Ace® wrap) around the affected foot or ankle.

Elevation. Keep your foot or ankle elevated as much as possible to reduce swelling. 

Oral medications, such as ibuprofen, may also be used to help reduce inflammation.   Temporary bracing may be important to help reduce inflammation and help hold ligaments in place to heal properly.  A brief course of physical therapy has also been shown to help in recovery.

More serious injuries such as fractures of the foot and ankle can often be mistaken as a common sprain.  If your condition does not improve or you begin to experience increased pain, swelling, bruising, and difficulty walking, it's important to seek out care with a physician. 

In order to help prevent injuries, it’s important to warm up properly before physical activity and undergo a proper stretching routine.  Wear shoes that fit well and are activity specific.  Exercises focusing on muscle strength, flexibility, and balance are also important components to preventing common injuries of the foot and ankle.

 Dr. Travis Jones is a physician at Northside Cherokee Orthopedics and Sports Medicine whose interests include reconstructive foot and ankle surgery for post traumatic deformities, foot and ankle trauma and diabetic limb salvage. Northside Cherokee Orthopedics and Sports Medicine is a full-service orthopedic practice that specializes in the prevention, diagnosis and treatment of disorders of the muscles, bones, and joints. To make an appointment, call (770) 517-6636, or go northsidecherokeeortho.com for more information.


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