We explain how to identify it and what steps to take to recover from the injury

One of the most frequent injuries in daily life is a sprained ankle. Although it is normally associated with sports activity, slipping or taking a wrong step or making sudden movement can cause this injury.

The sprain is caused by a stretch in the ligament of the ankle (or other joints) beyond its normal elastic limits, which is why the fibres are torn or there is strain.

Inappropriate footwear, uneven terrain, failure to warm up before intense exercise or fatigue in the fibres themselves are factors contributing to this injury.

How do you know if it is a sprain?

Although a doctor is the one who should diagnose the injury, there are certain signs that point to it:

• Pain in the area, which increases when you touch it and when you move

• Inflammation or swelling but not deformity of the joint (which indicate a possible fracture)

• Bruising

• Localised heat

• Hypersensitivity

Steps for treating a sprain

The word RICE (Rest, Ice, Compression, Elevation) sums up the four steps to follow.

In other words:

1. Rest: avoid any weight on the joint for at least 48 hours. Then, gradually, you can start carefully using your foot, depending on the seriousness of the injury.

2. Ice: apply ice to the area for 15 minutes every two hours for the first few days. This will help reduce the swelling.

3. Compression: you are recommended to apply a pressure bandage. You can thus protect the ligament and reduce mobility. You can loosen the bandage after a few days.

4. Elevation: in order to reduce the inflammation, keep the foot slightly raised, above your heart, especially when the ice is being applied.

You can also take a painkiller to ease the pain and an anti-inflammatory to reduce the swelling. The main thing is to gradually increase mobility without causing pain, use contrast bath therapy (to stimulate blood circulation) and do exercise to strengthen the muscles (it will help prevent future injury).

Remember to warm up and stretch before doing any physical activity. Stretch your calf muscles and Achilles tendon, the hamstrings (back of your thighs), the quadriceps, the psoas muscle (inner side of the hip) and the gluteal muscles. With these exercises, you will manage to stabilise posture and improve your step so that your ankles are protected.

A strain is a very common injury and is often not very serious. However, it causes great inconvenience in your daily life. So, if you have one, look after yourself to make sure it cures properly. 

This post is also available in: Spanish