According to The New York Times, 28,000 people injure their ankles everyday. 28,000 people!! And the majority of those injuries are sports related. But regardless of whether you get that sprain, fracture or strain on a field, track or just the sidewalk, ankle pain can haunt your workout for a long time. Many people who cause damage to their ankles do not take is seriously enough – they run, jump and play on the wounded area.
A position paper from The National Athletic Trainers Association pointed to ankle sprains as an issue that should be taken more seriously. People frequently exercise on an ankle that is less than 100 percent, and often that leads to more injuries, more time on the field missed and eventually hyperextend ligaments that are overly prone to injuries.
It’s hard to avoid ankle pain. You may just be going up to block a shot and land on your teammates foot and twist, or you might be running to make a play at first base and hit a divot. You may even be in the middle of marathon training when you step in a pothole. But for people who are used to giving 110% and playing harder, it can be difficult to sit out with your whole body feeling fine except that one ankle. But, in order to run or play for longtime success, you’ll need to play an ankle injury smart – let it reheal before you compete.
Treat a sprained ankle
When you injure your ankle, you should use RICE to treat the trauma, the American Podiatric Medical Association advised. The association told athletes to stay off the foot to avoid further injury. Take some ice or an ice pack and put it over the affected area to help reduce the swelling. Using a compression sleeve is also important to keep the swelling down and push out fluid. Actual compression gear may be superior to makeshift equipment like bandages, because you don’t want to over-compress the area and cut off circulation. The last step of course is to elevate the ankle to reduce blood flow. It may be difficult to tell is you have a sprain, which affects the ligaments, or a fracture, which is a crack in the bone, without having an X-ray. 110% can help you take the guesswork out of the OVERDRIVE COMPRESSION SOX KIT – available in White Sox/Black Oversleeve & Black Sox/White Oversleeve.
What footwear to choose
Whether you’re trying to not reinjure your ankle or you are looking to prevent a sprain for the first time, one of your best bets is to wear the best footwear for the situation, the APMA recommended. Certain sports may require specific footwear that can help support ankles, while other times a supportive shoe may have become worn out and can now lead to damage. The association advised people to replace running shoes every 300 to 400 miles and athletic shoes or cleats once a year.
For basketball, you shouldn’t have trouble finding a shoes that ride up high and lace around the ankle. Football cleats should be easy enough too. Soccer shoes and low-cut cleats may need additional support from a brace in some cases. In running sneakers you’ll want to look for high ankles but also strong arch support, comfort and a good fit – if you wear sneakers that are too large, you will twist your ankle.
In order to recover from an ankle injury you should follow a three-step process that the American Orthopaedic Foot and Ankle Society outlined. Start by resting and protecting the area – use crutches and don’t reinjure. The second phase involves moderate movement and lots of stretching and strengthening exercises. The third stage starts with straight-forward activities like running before moving to sports with cutting like basketball and football.
How do you get rid of ankle pain?
In addition to the use rest, ice, compression, and elevation (RICE) for ankle pain and swelling, you could opt for ankle support brace or an ankle compression support. We offer 3 different ankle supports that will help reduce inflammation and pain while compressing and supporting to promote a faster recovery. Our SportsMed, our Medicated sleeve infused with natural ingredients and our sleeve with frames to provide even more support.
Their benefits will play a major role in your recovery whether you suffer from chronic pain, arthritic pain or injuries. Supports the tendons and ligaments of the ankle as well as the arch of the foot. Ideal for reducing inflammation and pain following a sprain, strain, or any injuries associated to the ankle.