Come winter, do you enjoy skiing, snowboarding, or ice skating? Or you may love playing ice hockey or simply going sledding with your kids. These are quintessential fun winter activities, but all pose risks to your ankles.
Fortunately, there are steps you can take to prevent a nasty ankle sprain this winter and ensure that you continue joining in the fun.
If you do experience a strain or other ankle injury, Dr. Biren Shah and the excellent team at Midwest Foot & Ankle Associates are here and eager to help. Dr. Shah provides expert diagnosis and treatment for a wide range of problems, from ankle injuries to wart removal, as well as foot deformities like hammertoe and diabetic foot care.
Your ankle ligaments (tissue bands that connect bones and help hold joints together) perform an important job. They put the brakes on your ankles’ ability to roll inward and outward too much, so they’re a stabilizing force.
When you sustain an ankle sprain, it’s usually because of a bad twist or an accident that throws your ankle out of its proper position. This can easily happen when you’re gliding on the slopes or if you’re skating and take a tumble. Even having a minor collision on your sled can result in an ankle injury.
What exactly goes on when you sprain your ankle? Your ankle ligament or ligaments are stretched or torn. Sprains tend to affect the outer portion of your ankle.
The severity of a sprain varies widely and depends on:
Unfortunately, the symptoms of a sprained ankle are unmistakable: Your ankle hurts, swells, and stiffens. This can make it hard — or impossible — to put your weight on the ankle and walk. You may also notice skin bruising.
As you make your plans for winter fun, there are things you can do to reduce your chances of spraining your ankle.
Ankle strengthening exercises are powerful weapons when it comes to helping you avoid a sprain. Some effective ones include:
All of these exercises help improve ankle strength and stability, and also enhance your balance. If you have injured your ankle previously or are currently experiencing symptoms, don’t start an exercise program without medical guidance.
We know, we know, you probably still remember the “no pain, no gain” philosophy that was popular years ago when it came to pushing yourself when doing physical exercise.
We now know that this is a no-no. Instead, be sensitive to how you’re feeling when you’re exerting yourself. When you get tired, rest. This way, you reduce your chances of injury.
If you’re skiing or sledding, it can be a challenge to understand the lay of the land, but knowing whether you’re on a bumpy or uneven surface can help you avoid an ankle sprain.
What else helps you navigate different types of terrain? Wearing the right shoes or gear that’s sport-specific.
We hope you don’t suffer an ankle sprain, but if you do, we’re here to help.
Depending on the severity of your sprain, Dr. Shah may recommend home care such as the RICE approach:
You may also benefit from over-the-counter nonsteroidal drugs (NSAIDS) or prescription pain medications. Dr. Shah typically recommends physical therapy as soon as possible after you’ve begun healing.
For a severe ligament tear, surgery may be necessary, but physical therapy plays a vital role in post-surgical recovery as well.
If you’re experiencing pain from a sprained ankle, please contact either our Elgin or Rockford office promptly to schedule an appointment or book one online with us.
