Ankle Sprain

Story

Connected to · 3

regulates · 3

Vestibular System
Standing steady depends on the brain combining position signals from the eyes, the vestibular system of the inner ear, and the joints and muscles, and constantly re-weighting them. The ligaments and tissues around the ankle are themselves position reporters; after a sprain that signal can get worse, and so does the ability of the body to sense the ankle starting to roll and correct it. This is one reason one sprain invites the next, and why recovery should include balance training on purpose.
Does stretching prevent injury
Proprioceptive training such as balance work and standing on one leg reduces sports injuries, while stretching does almost nothing: in a meta-analysis of randomized trials, the first clearly lowered the chance of injury and the second was about the same as doing nothing. For ankle sprains specifically, the evidence for preventing the next one is strong for bracing and moderate for neuromuscular training, and neither of them is stretching.
Training injuries
Care after a sprain has moved from ice and rest to early, appropriate movement once the injury is protected: long, complete rest works against healing. For ankle sprains specifically, an overview of more than forty systematic reviews found strong evidence for early mobilization, meaning moving the ankle and putting weight on it as soon as you can tolerate it.

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What happens in a rolled ankle

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Miss a step, or land on someone's foot, and the sole suddenly rolls inward, with a sharp pain on the outside of the ankle. This is the most common ankle sprain, the lateral sprain, and it is also one of the most common injuries in sport.

The ankle is not one joint but several working together: one between the shin bone and the talus, another below the talus, and a connection between the lower ends of the two lower-leg bones. A lateral sprain typically happens when the rearfoot rolls in too far while the lower leg is turned outward. That roll strains the ligaments on the outside of the ankle, which hold the bones in the right place. Ligaments are like short cords: a mild sprain stretches the fibers, and a severe one tears some or all of them.

If you cannot walk on the foot at all after the injury, or the bony bumps on either side of the ankle hurt when pressed, see a doctor first; you may need an X-ray to rule out a fracture.

Educational content, not medical advice — consult a clinician.

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Ankle Sprain

Story

Connected to · 3

regulates · 3

Vestibular System
Standing steady depends on the brain combining position signals from the eyes, the vestibular system of the inner ear, and the joints and muscles, and constantly re-weighting them. The ligaments and tissues around the ankle are themselves position reporters; after a sprain that signal can get worse, and so does the ability of the body to sense the ankle starting to roll and correct it. This is one reason one sprain invites the next, and why recovery should include balance training on purpose.
Does stretching prevent injury
Proprioceptive training such as balance work and standing on one leg reduces sports injuries, while stretching does almost nothing: in a meta-analysis of randomized trials, the first clearly lowered the chance of injury and the second was about the same as doing nothing. For ankle sprains specifically, the evidence for preventing the next one is strong for bracing and moderate for neuromuscular training, and neither of them is stretching.
Training injuries
Care after a sprain has moved from ice and rest to early, appropriate movement once the injury is protected: long, complete rest works against healing. For ankle sprains specifically, an overview of more than forty systematic reviews found strong evidence for early mobilization, meaning moving the ankle and putting weight on it as soon as you can tolerate it.

Read full story

Stop 1/5

What happens in a rolled ankle

EVIDENCEREVIEW 1

READ THE ORIGINAL

Miss a step, or land on someone's foot, and the sole suddenly rolls inward, with a sharp pain on the outside of the ankle. This is the most common ankle sprain, the lateral sprain, and it is also one of the most common injuries in sport.

The ankle is not one joint but several working together: one between the shin bone and the talus, another below the talus, and a connection between the lower ends of the two lower-leg bones. A lateral sprain typically happens when the rearfoot rolls in too far while the lower leg is turned outward. That roll strains the ligaments on the outside of the ankle, which hold the bones in the right place. Ligaments are like short cords: a mild sprain stretches the fibers, and a severe one tears some or all of them.

If you cannot walk on the foot at all after the injury, or the bony bumps on either side of the ankle hurt when pressed, see a doctor first; you may need an X-ray to rule out a fracture.

Educational content, not medical advice — consult a clinician.