Sprained ankle is one of the most common reasons for ankle pain. Most sprained ankles involve injuries to the ligaments on the outer side of the ankle.
WEARING HIGH HEELS
Wearing high heels can put an excessive and concentrated pressure on your ankle. The higher the heel is worn; the more are the chances of potential problems like muscle tear and chronic pain to happen.
Carrying out physical activities like exercising for a long time or playing any sport for a longer duration makes your body tired. It puts a huge amount of pressure on your ankle and results in ankle pain.
ADVENTURE SPORTS WITHOUT TRAINING
Adventure sports though exciting can cause injuries and pain if done without the necessary training. For example, sports like skateboarding or hill cycling can lead to chronic pain in the ankles
Foot and ankle injuries are common in sports, especially running, tennis and soccer. But sports enthusiasts can decrease the risk of injury by taking some precautions.
WARMUP AND GEAR
Warm up prior to any sports activity. Do some light stretch or do a slow jog for two to three minutes to warm up the muscles.
Choose athletic shoes specifically for your foot type. Use sport-specific shoes. Cross training shoes are an overall good choice; however, it is best to use shoes designed for the sport.
Avoid running or stepping on uneven surfaces. Try to be careful on rocky terrain or hills with loose gravel. Pick a good surface if possible. However, if you’re racing, be sure to train on the surface you’ll eventually run on.
Try to wear short heels. Don’t walk continuously while wearing heels. Take periodic breaks in between.
Prevent recurrent injuries. Athletes who have experienced ankle injuries previously may benefit from using a brace or tape to prevent recurrent ankle injuries.
Get proper rest. Avoid moving too much for the first few days. Use a cane or crutches if you have to walk or move.
Applying ice to the affected area can help to lessen the swelling and pain. Use an ice pack for about 15-20 minutes within every 2 hours as it increases the blood flow and makes your muscles feel relaxed. For a better pain relief, you can also apply Zandu Fast Relief Gel/ Zandu Fast Relief Ointment over the affected area.
Wrapping your ankle with elastic medical bandage can help to reduce pain and swelling. Wrap around the bandage, keep it snugly but not too tight, do not block the blood flow. If you feel numb around the affected area, quickly loosen the bandage.
Always keep your ankle raised above heart level whenever possible on a stack of pillows or any other support structure. For a better pain relief, you can also apply Zandu Fast Relief Gel/ Zandu Fast Relief Ointment over the affected area.
The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. With some simple cases of ankle pain, certain exercises like , Ankle Flexion, Ankle Rotation, Heel Raises and Heel Slides can help relieve some pain episodes. Remember, never do any exercise that causes increased pain.
MANAGE YOUR WEIGHT
Your weight can have a big impact on arthritis symptoms. Extra weight puts more pressure on your joints.