If you look back on life, you’ll probably notice that the most common injury you’ve got has been an ankle sprain. A sprain is trauma caused to the ligament; that short, stretchy band that holds the joint together. In fact, a study in Sports Medicine Arthroscopy Rehabilitation Therapy & Technology (SMARTT) has said that it is “the most common acute sport trauma, accounting for about 14% of all sport-related injuries.” The trouble with them is that they hamper movement and cause loss of work hours.
Once your sprain has healed though, you’d want to strengthen the ankle and build the flexibility that has probably diminished over the months because of the injury. This prevents re-injury.
Dr Maninder Shah Singh, chief, foot and ankle unit, Indian Spinal Injuries Centre, Delhi, says that it isn’t just high-impact activity or sports, but even everyday activities such as walking on an uneven ground that can give you an ankle sprain, especially if you aren’t concentrating on body balance. Wearing inappropriate shoes, like high heels, can also cause a twisted ankle.
“Ankle sprains usually involve the ligaments, muscles, tendons or bones in the area. A twisted ankle can also cause damage to the cartilage inside the ankle joint. The more you sprain your ankle, the greater the chances of you developing problems with the ankle joint. Keeping the muscles that support the ankles strong can, to a large extent, minimise your chances of suffering an injury,” explains Dr Singh.
Several muscles work in tandem to support the functioning of the foot and ankle. Amongst the most important are the calf muscles. Dr Singh recommends heel raise exercises to strengthen them. Here is a quick, easy routine you can do anywhere.
One-leg balance
Stand on one leg without any support, the other leg extended in front, the thigh parallel to the ground.
Maintain this position for 30 seconds.
Repeat 5 times for each leg.
Now, close your eyes, and perform the same. Again 5 times for each leg.
Caution: Yet again, you must make sure there is plausible support around to help you in case you wobble or lose balance.
Gym jam
If you get injured in the gym, sit down for a moment and attempt to walk. If you can, ice it immediately. Head home (don’t drive). Then perform RICE. If you can’t walk when you have the injury, head to the emergency unit in a hospital. If you’ve tried RICE for a few days and see no improvement, check with a doctor.
Rest: Even a minor twinge must be rested.
Ice: Apply an ice pack every few hours and for the next week.
Compress: Tie a crepe bandage, which ideally, every person who goes to the gym must have in the gym bag.
Elevate: Put your feet up that day and for the next week, even if at office or at home.
