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Monday, 13 November 2017 00:00

Avoiding Ankle Sprains While Exercising or Hiking

An ankle sprain can occur anywhere, but engaging in most physical activities can increase the likelihood of this injury. While sprains can never be entirely avoided, there are steps you can take to reduce the likelihood of a sprain while hiking or exercising. Strengthening the muscles in the foot and legs with exercises like calf raises, foot flexion, and eversion/inversion exercises will all help to strengthen the foot and ankle. For hikers, reducing overall gear weight, utilizing trekking poles, being aware of your footing, and wearing proper footwear can help reduce the likelihood of a sprain. If you do sprain your ankle, stop exercising and utilize the RICE method of resting, icing, compressing, and elevating to help reduce pain and swelling. Icing a sprained ankle has recently come under fire by some doctors for being ineffective, so take caution; anti-inflammatory medication may be better. Above all, be sure to get checked out by a podiatrist as a foot injury may be serious or even be a sign of something worse.

Ankle sprains are common but need immediate attention. If you need your feet checked, contact Dr. Yeon A. Shim from Roselle Podiatry Group. Our doctor can provide the care you need to keep you pain-free and on your feet.

How Does an Ankle Sprain Occur?

Ankle sprains take place when the ligaments in your ankle are torn or stretched beyond their limits. There are multiple ways that the ankle can become injured, including twisting or rolling over onto your ankle, putting undue stress on it, or causing trauma to the ankle itself.

What Are the Symptoms?

  • Mild to moderate bruising
  • Limited mobility
  • Swelling
  • Discoloration of the skin (depending on severity)

Preventing a Sprain

  • Wearing appropriate shoes for the occasion
  • Stretching before exercises and sports
  • Knowing your limits

Treatment of a Sprain

Treatment of a sprain depends on the severity.  Many times, people are told to rest and remain off their feet completely, while others are given an air cast. If the sprain is very severe, surgery may be required.

If you have suffered an ankle sprain previously, you may want to consider additional support such as a brace and regular exercises to strengthen the ankle.

If you have any questions please feel free to contact our office located in Roselle, NJ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Read more about Ankle Sprains