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Ankle Sprains and Strains
The definitions of sprains and strains are similar, and both tend to result in pain and swelling. A sprain is the stretching or tearing of a ligament, which connects bone to bone; a strain is a tear to a tendon or muscle. Sprains to the ankle - a major load-bearing joint - are extremely common, and are often caused by "turning" the ankle when walking or running, sudden or abrupt movements or from contact while playing sports.
Acute ankle strains result from activities that cause the muscles to suddenly stretch or contract; chronic strains re more typically the result of overuse. Be sure to determine what caused the sprain/strain and discontinue that activity - and be seen by a Health Care Professional for a proper diagnosis and treatment.
The R.I.C.E. protocol (Rest, Ice, Compression, Elevation) is often recommended immediately after sustaining a mild to moderate sprain or strain, perhaps accompanied by an anti-inflammatory medication such as ibuprofen. But if the sprain or strain is more serious, your Health Care Professional may prescribe immobilizing the ankle with a splint or brace.
Once injured, the ankle is prone to re-injury. But you can help reduce your risk of injury (or of re-injury) of sprains and strains by committing to an overall physical conditioning program that includes stretching and strengthening and stability exercises for the ankle and by maintaining your ideal weight. It pays to pace oneself, building up to participating in new activities (or getting back to favorite sports you haven't participated in recently). It is often suggested that you apply a moderate amount of heat before exercising, to relax the muscles.
This is where the "P" for protection comes into the emerging P.R.I.C.E. protocol. Protect your ankles while healing from an injury, and for some time afterwards by supporting the injured joint with a brace, wrap, support or bandaging. And wear proper shoes for your activities, whether you're a runner, walker, or participate in any high impact activity.
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