Protect your ankles while you walk.

The ankle is actually a joint that's made up of bones and held together by ligaments, which allow motion within a certain range.  When the ligaments are stretched beyond their range of motion, this is when a sprain occurs.

Sprains are relatively common and typically occur when there is a sudden change in direction or when a person is running, jumping, or steps on an uneven surface.  Generally, more ankle sprains occur in the springtime when people are more engaged in physical activity, but they can occur anytime.

There are three degrees of sprains.  A first degree sprain, most commonly known as a "twisted ankle", is when the ligament can be stretched or weakened but not actually torn.  A second degree sprain is when the ligament is partially torn, but without significant or chronic instability.  A third degree sprain is when the ligament is completely torn with significant ligament damage and chronic instability.  A third degree sprain may require surgery depending on the extent of the injury.

Here are some helpful tips to keep your ankles protected from injury.

• Give your body a good stretch.  Stretching is one of the best ways to prevent ankle injuries.  It helps to increase blood circulation, warms up the muscles and reduces tension on the tendons that connect to the ankles.  The stretching exercises you should perform in order to protect your ankles include:  calf and hamstring stretches as well as arm, quad and groin stretches to protect the rest of your body.  Remember to drink plenty of water before you stretch as well as warm up.  You should give yourself at least 5 minutes of warm-up time by doing jumping jacks, jump rope or run in place before you begin.
• Wear proper footwear.  Wearing the proper shoes will not only protect your feet and ankles, but your legs and back as well.  Make sure your shoes are in good condition, once they start to break down you should replace them.  You need shoes with the proper arch and ankle support since your feet hold the weight of your entire body.  If you are prone to ankle twisting, you may want to consider a pair of high-top sports shoes.  They will give you more support where you need it most.



CMO Figure of Eight Ankle Brace

• A brace can be your new best friend.  If you have suffered an ankle sprain or tend to have weak ankles, an ankle brace will add further support where your shoes cannot.  When putting on your brace, make sure it is on tight but not too tight that it will stop or inhibit circulation.  Signs that your brace is on too tight are your toes become either red in color or they become numb.  If you do not feel comfortable in a brace, try using a cotton-elastic wrap for your foot and ankle.
• Walk heel to toe.  When you walk, make sure your steps land heel to toe and roll your foot gently to the ground.  Rolling your foot as you walk ensures a stable landing and increases your body's ability to sense any obstacles you may encounter such as rocks or divots which may cause you to turn your ankle.  Don't always rely on the heel to toe method for averting hazards, you also need to keep an eye on your surroundings.
• R.I.C.E.  This acronym stands for Rest, Ice, Compression and Elevation.  If you have suffered from an ankle injury, you can protect yourself from further damage by following these techniques.  When walking, take a break and apply ice for 20 minutes at a time every 2 to 3 hours.  In between icing, wrap your ankle tightly with a cotton-elastic bandage and keep your foot elevated above your heart.  This will ensure proper healing of the ankle tendons and prevent future sprains.

If you are encountering any ankle or foot problems that are hindering your daily walks, please contact our office at 419-423-1888 to schedule your appointment with Dr. Vail, or visit our website at www.vailfoot.com for more information.