Every day, nearly 6,000 ankle sprains occur, accounting for approximately 20% of sports-related injuries. Although often perceived as minor injuries, ankle sprains can lead to serious damage. It is therefore crucial to understand how to react immediately after a sprain to avoid complications and facilitate a swift recovery.
What is an ankle sprain?
An ankle sprain occurs when an ankle ligament is stretched or torn. There are two main ligaments in the ankle: the lateral ligament (made up of three bundles) and the medial ligament. Most sprains affect the lateral ligament, and these vary depending on the severity of the injury. Along with stress fracture, it is one of the most common injuries in running.
Ankle sprains are classified into four levels of severity:
- Grade 0: Minor sprain, also called a strain, with simple stretching of the ligament.
- Grade 1: Partial tear of the anterior bundle of the ligament.
- Grade 2: Partial tear of the anterior and middle bundles.
- Grade 3: Complete rupture or avulsion of one or more ligaments.
How to assess the severity of an ankle sprain?
Before seeing a doctor, you can get an idea of the severity of the sprain based on certain criteria. If you hear a cracking sound at the moment of the incident, or if you are immediately unable to continue walking, this may indicate a more serious injury. Significant swelling that appears rapidly is also a sign of severity. However, it is essential to consult a healthcare professional for an accurate diagnosis.
Mistakes to avoid after an ankle sprain
When you suffer an ankle sprain, it is essential not to make certain mistakes that could worsen the situation. Here are the behaviours to avoid at all costs:
1. Testing your ankle
It is common to hear advice like "get up and carry on while it's still warm!" However, this approach is risky and can worsen the injury. It is better to follow the RICE principle, which consists of:
- Rest: Rest the joint.
- Ice: Apply ice to limit swelling.
- Compression: Apply lightweight compression around the affected area.
- Elevation: Elevate the ankle to limit swelling.
2. Taking anti-inflammatories too soon
Although anti-inflammatories can be useful for pain relief, it is better to avoid them in the first 48 hours after the incident. These medications can interfere with the repair of damaged tissue and slow down ligament healing.
3. Not seeing a doctor
Even if the pain seems bearable, seeing a doctor is essential after an ankle sprain. An X-ray or ultrasound is often necessary to assess the extent of the damage. Internal injuries may not be visible to the naked eye.
4. Keeping the injured shoe on
It is common to think you should keep your shoe on to prevent the foot from swelling. However, it is not the shoe, but elevating the foot that will prevent swelling. Moreover, you will have to remove your shoe sooner or later to treat the injury properly.
5. Using crutches immediately
Crutches can be useful if the pain is too intense to walk, but if you cannot put your foot on the ground, it is better to be carried or evacuated rather than using crutches hastily. Medical advice remains essential to avoid poor practices.
If you suspect an ankle sprain, rest immediately and consult a healthcare professional promptly. An early diagnosis will help prevent complications and stop the injury from becoming chronic. By following these precautionary tips, you will reduce the risk of serious injury and persistent pain. Furthermore, to prevent sprains, make sure you wear walking shoes suited to your activity, warm up before your outings, and adjust your pace according to the terrain. Prevention remains the best solution to fully enjoy your mountain adventures!
