How can I treat an ankle sprain?

Estimated read time 2 min read

An ankle sprain is the most common of all ankle injuries. It occurs when the ligaments that surround the ankle joint are stretched beyond their capabilities and then tear. Tears can be minor or major, and the time that they take to fully recover depends on the severity of the sprain.

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Some sports stars are able to continue playing with an ankle strain, but this is certainly not recommended!

Causes of Ankle Sprains

The biggest cause of an ankle sprain is when weight or pressure is put on the foot when it is in an inverted position. This usually happens when a person is walking, running or jumping on an uneven surface and the foot rolls to one side or the other. You may hear a popping sound when spraining your ankle, followed by a sharp, shooting pain and swelling.

Building up muscle strength slowly and not over-exerting yourself can help reduce the risk of an ankle sprain, as can wearing the right shoes. Adidas football kits, such as those available at can be matched with Adidas shoes that offer great stability and support your feet in the right places.

Treatment Options

If you sprain your ankle, you can opt for the R.I.C.E method of treatment straight away. R.I.C.E stands for rest, ice compression and elevation, and it’s the gold standard in strains and sprains.

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Immediate rest is essential for recovery. If you have crutches to hand, you can even use these to keep pressure off your ankle entirely. Staying off your ankle as much as possible for 24 hours is the first step toward recovery, and applying ice will also help reduce swelling. If you elevate your ankle above your heart, this will also help reduce swelling, as will compression.

Take it Slowly

One of the worst things you can do with an ankle strain is rush back to being on your feet. Your ankle takes a huge amount of strain with every step, and by giving it the time it needs to recover, you can reduce the chance of a repeat injury.

Gentle exercises can help you strengthen your ankle after a strain. Wearing a brace is an excellent idea because it will keep you safe from further injury or damage and will offer added protection.

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