The ankles are major weight-bearing joints in the body. Due to their functions, they're prone to injuries when walking, running, jumping, and landing. Even though everyone is at risk of these injuries, athletes are at a higher risk.
Up to 50% of all ankle sprains reported are linked to sporting activities. Also, men aged 15 to 24 years seem to have higher sprained ankles rates than women in the same age group. In their 30s, women report higher rates of ankle injuries.
The overuse of feet on activities that put too much strain on the ankles during sports makes them prone to these injuries. Others suffer re-injury due to the obligations they might have in participation in professional sports. This can often lead to long-term ankle injuries or disability.
4 Common Types of Ankle Injuries in Sports
The ankle joint comprises the bone, tendon, and ligament, and either of them can become damaged. The ankle joint connects your lower leg to your foot. Damage to either of these parts is what is called an ankle injury. You can follow this link to read more on sprains and other ankle-related injuries.
In the meantime, have a look at these common ankle injuries.
1. Ankle Sprain
Ankle sprains are among the most common ankle injuries. These are injuries to the ligaments that keep the joint in place. A sprain is a sign that one or more ligament has overstretched and torn. The most common sprain is the high ankle sprain which is the injury to the syndesmotic ligament that connects the knee to the ankle.
Most sprains are, however, not very serious and heal with ice and rest treatments. If there are persistent pain and swelling, it's advisable to see a physician for a proper diagnosis. Untreated moderate and severe sprains could lead to a weaker ankle that's even more susceptible to re-injury.
2. Achilles Tendonitis or Tear
The Achilles tendon is the largest in the body connecting the two main calf muscles to the heel bone. The tendon is often overused, making it especially susceptible to inflammation. The condition itself is called Achilles tendonitis and is treatable by tendonitis ankle treatment.
When not addressed adequately, it could lead to an Achilles tear, which is the tendon's total rupture. It mainly occurs gradually over time due to repeated inflammation and damage. It can also occur due to sudden trauma, and you'll most likely hear a popping sound and heel pain on landing from a jump.
A foot and ankle physician can examine and determine the extent of the damage through a physical examination or an MRI.
3. Stress Fractures of the Ankle
These fractures are common on both the foot and ankle, where the bone breaks due to repetitive force or impact. The typical stress fractures are:
Talus fracture: This is the small bone between the heel and the bones in your lower leg, the tibia, and the fibula.
Metatarsal fracture: These are the bones connecting the ankle to the toes. The bones help you balance while standing or walking and also help to support your body weight. Each foot has five of these bones. The stress fractures may not be noticeable right away, but it's a severe condition that requires medical attention. It's said to cause permanent ankle disability if not treated.
Stress fractures also can occur when a person changes their usual physical activity. For example, a sudden increase of activity or a change in workout surface can cause this type of injury. The most common signs of these fractures are:
Pain around the injured part may start gradually and increase over time
You notice a foot bone that seems out of place
Swelling and bruising
Tingling or numbness
You experience pain when you put weight on the foot
You have difficulty in moving your feet and toes
Since stress fractures occur over a long time, you may fail to notice these symptoms immediately. For that reason, ensure you attend regular foot checkups.
4. Ankle Fractures
Any traumatic impact or injury can cause these fractures. It's different from an ankle sprain, but it can occur at the same time. It's easy for you to confuse the two if you self-diagnose. Regardless of the type of fracture, it requires the attention of an orthopedic ankle specialist. A fracture where the bone is protruding from the skin requires immediate medical attention to minimize infection risk.
Returning Active Sporting After an Ankle Injury
Going back to play after an ankle injury depends on the injury's severity and your body's natural ability to respond to treatment and heal. Ankle sprains are graded from grade one to three, with one being mild and three severe. A grade one sprain may take up to two weeks to heal, while a grade two sprain may take up to five weeks. The treatment for sprains may involve compression, ice, rest, and elevation.
Rehabilitation and Condition Training
After commencing treatment, your physician may recommend a physical therapist who uses techniques to help your ankle become ready for your specific sport. Also, to help you restore the ankle's normal functioning. The rehabilitation process requires the early involvement of a physical therapist or trainer for a speedy return to play.
You will also need conditioned training to get fit enough for competitive sport, which might take a bit more time. Ultimately, it all depends on the injury and the time your body takes to heal.
How To Maintain Ankle Health in Sports
While some ankle injuries are purely from accidents that can't be avoided, these tips are recommended for a reduced risk of injury.
Ensure to warm up before exercising or sporting activity: A slow jog or light stretching for two to three minutes will warm up the joints, including the ankles reducing the risk of injury from sudden stretching when you engage in a sport. Ensure not to force the stretches.
Gradually condition your muscles for the sporting activity: Muscles need to be made ready for a sporting activity by conditioning the muscles gradually before the main activity. You can use cross-training activities to help build muscle and muscle strength and avoid injuries.
Avoid uneven surfaces for training: Most ankle sprains are caused by stepping on uneven ground or surfaces. Be careful if you have to run or train on uneven ground. However, try to practice on the ground you'll be sporting on to condition your body to balance correctly on the ground. This applies primarily to racing activities.
Match your shoes with the sporting activity: There are shoes for most, if not all, sporting activities. If you're involved in a sport or exercise for two or more days a week, ensure to wear the appropriate shoes to reduce the risk of ankle injuries.
Choose a shoe for your foot type: If you're flat-footed, or suffer from heel pain, choose more stable shoes rather than minimalist or neutral shoes. A neutral shoe will work just fine for a foot with a normal arch and without any foot problems. However, you should also consider your sporting activity to decide whether you need a shoe with any stability features.
Replace your shoes when the heel wears out on one side: Some people's shoes wear out on the sides of the heel, causing it to become angled. This alters how you walk and puts strain on the ankle as it tries to balance the rest of the body upright. When this happens, replace the shoes to avoid further strain and injury to the ankle.
Maintain a healthy body weight: Although uncommon, it's possible to be overweight as an athlete. The ankles and feet carry your entire body weight. Doctors believe that the excess weight puts more pressure on your ankle joints, making them more susceptible to injuries. Strive to maintain proper body BMI by eating a well-balanced diet that also keeps the muscles around the ankles strong.
Do regular ankle exercises: Ankle exercises such as non-weight bearing inversions and aversions, ankle circles, alphabet tracing with the big toe, among others, are said to be effective when done regularly.
Prevent re-injury: If you have suffered a previous injury on the ankle, you can use bands or tapes that help put the joint in place and avoid the injury's recurrence.
Listen to your body: Learn to read the signals your ankles and feet are sending and avoid straining them further. If you experience pain or discomfort in your ankle during an activity, it's advisable to stop the activity until the pain stops. Also, if you've been recovering from an ankle injury, ensure to take proper caution, rehabilitation, and conditioning to avoid a re-injury.
Ankle Health in Sports
There's no doubt that athletes' feet and ankles do quite some heavy lifting during the duration of their sporting careers. This makes injuries inevitable. In that case, it's crucial to keep the ankles in good health to provide the needed support to perform in sports. It also helps to keep the injuries to a minimum.
The key is to ankle health in sports seems to lie in health, safety, proper sporting shoes, and listening to the body. Also, avoid self-diagnosis and have every issue checked by a qualified professional to avoid escalation to severity. It's also important to take time to heal before going back to sporting activities.
