Ankle sprains are one of the most common injuries, especially among active individuals. Whether you’re a hiker exploring the trails around Bozeman, a skier navigating the slopes, or simply stepping off a curb the wrong way, an ankle sprain can happen in an instant. While often dismissed as a minor injury, a sprained ankle can lead to long-term instability if not properly treated. In this blog, we’ll cover everything you need to know about ankle sprains, including causes, symptoms, and the best ways to recover so you can get back to your favorite activities safely.
What is an Ankle Sprain?
An ankle sprain occurs when the ligaments that support the ankle stretch or tear. This typically happens when the foot rolls or twists suddenly, forcing the ankle joint out of its normal position. The severity of an ankle sprain can vary, ranging from mild ligament stretching to complete ligament tears.
Causes of Ankle Sprains
Ankle sprains can occur in a variety of situations, but common causes include:
- Sports Injuries – Activities that involve quick direction changes, such as basketball, pickleball, or trail running, increase the risk of sprains.
- Uneven Surfaces – Hiking, running, or even walking on rough terrain can cause an unexpected misstep.
- Improper Footwear – Wearing unsupportive shoes, especially on unstable surfaces, increases the likelihood of rolling an ankle.
- Previous Ankle Injuries – A history of ankle sprains can weaken ligaments, making reinjury more likely.
- Poor Balance or Weak Muscles – Weak ankle and foot muscles, as well as poor proprioception (body awareness), can make you more prone to sprains.
Symptoms of an Ankle Sprain
The symptoms of an ankle sprain vary depending on the severity of the injury, but they often include:
- Pain and Tenderness – Pain when putting weight on the affected foot and tenderness around the ankle.
- Swelling and Bruising – The ankle may appear swollen and bruised due to inflammation and small blood vessel damage.
- Limited Range of Motion – Difficulty moving the ankle normally without discomfort.
- Instability – A feeling of weakness or giving way, especially when walking.
- Popping Sensation – In severe cases, a sprain may be accompanied by an audible pop or tear.
Treatment for Ankle Sprains
If you suspect you have an ankle sprain, it’s crucial to begin treatment immediately to promote healing and prevent long-term damage. Here’s what to do:
R.I.C.E. Method
The first step in treating an ankle sprain is the R.I.C.E. method:
- Rest – Avoid putting weight on the injured ankle and limit activities that cause pain.
- Ice – Apply an ice pack for 15-20 minutes every 2-3 hours to reduce swelling.
- Compression – Use an elastic bandage or ankle brace to provide support and minimize swelling.
- Elevation – Keep your foot elevated above heart level to reduce swelling.
When to See a Podiatrist like Dr. Wright
While many mild sprains can heal with home care, you should see a podiatrist if:
- Pain and swelling persist beyond a few days.
- You cannot bear weight on the affected foot.
- The ankle feels unstable or weak even after initial healing.
- There is significant bruising or deformity, which may indicate a more severe injury like a fracture.
A podiatrist may recommend additional treatments such as:
- Bracing or Taping – To stabilize the ankle while healing.
- Physical Therapy – Strengthening exercises and balance training can improve stability and prevent future sprains.
- Advanced Imaging (X-ray or MRI) – To rule out fractures or severe ligament damage.
- Surgical Intervention – In rare cases of chronic instability or severe ligament tears, surgery may be needed.
Preventing Future Ankle Sprains
To reduce the risk of future ankle sprains, consider the following tips:
- Strengthen Your Ankles – Exercises such as calf raises, resistance band exercises, and balance drills improve ankle stability.
- Wear Proper Footwear – Supportive shoes with good ankle stability can help reduce the risk of rolling your ankle.
- Warm-Up Before Activities – Gentle stretching and mobility exercises can help prepare your ankles for movement.
- Use Ankle Braces When Needed – If you have a history of ankle sprains, wearing a brace during high-risk activities can provide extra support.
- Stay Aware of Your Environment – Watch out for uneven terrain, loose gravel, or slippery surfaces when walking or running.
Ankle sprains are a common but often underestimated injury. Proper care, including rest, rehabilitation, and medical evaluation when necessary, is key to full recovery and preventing future sprains. If you’ve recently sprained your ankle or struggle with chronic instability, consulting a podiatrist can help ensure that you heal properly and stay active without recurring injuries. At Montana Foot and Ankle, we specialize in treating ankle injuries and helping patients regain strength and mobility. If you’re dealing with an ankle sprain, don’t hesitate to schedule an appointment so we can get you back on your feet—pain-free!