Montana’s trails offer some of the most stunning views in the country, but rugged terrain also increases the risk of ankle sprains. One misstep on a rocky path or a slip on loose gravel can leave you hobbling back to the trailhead. If you sprain your ankle on a hike, knowing what to do in the moment can help you recover faster and avoid long-term damage.
Step 1: Stop and Assess
If you twist or roll your ankle, stop hiking immediately. Continuing to walk, especially on uneven terrain, can worsen the injury. Signs of a sprain include:
- Sudden pain in the ankle
- Swelling and bruising
- Difficulty bearing weight
- Tenderness to touch
If you hear a popping sound or the ankle looks deformed, you may have a fracture—seek medical care right away.
Step 2: Follow the R.I.C.E. Method
If you’re able to safely get off the trail, use the R.I.C.E. approach until you can see a medical professional:
Rest – Avoid putting weight on the injured ankle. Use a hiking partner’s support, trekking poles, or a makeshift crutch if needed.
Ice – Apply a cold pack or wrap ice in a cloth for 15–20 minutes at a time. If you’re on the trail, even a stream-cooled water bottle can help.
Compression – Use an elastic bandage or athletic wrap to stabilize the ankle and reduce swelling, but don’t wrap so tightly that it cuts off circulation.
Elevation – Keep your ankle raised above the level of your heart when possible to minimize swelling.
Step 3: Get Off the Trail Safely
Your safety comes first. If the pain is severe, you may need assistance from hiking partners or, in remote areas, search and rescue services. Don’t try to “push through” to finish your hike; this can turn a mild sprain into a more serious injury.
Step 4: Seek Professional Care
Even if the pain improves quickly, a podiatrist can:
- Confirm whether it’s a sprain, fracture, or ligament tear
- Recommend treatment to prevent chronic ankle instability
- Provide bracing or physical therapy exercises for a safe return to activity
Untreated or improperly healed sprains can lead to repeated injuries and long-term joint problems.
Step 5: Prevent Future Sprains
While some sprains are unavoidable, you can lower your risk by:
- Wearing supportive, well-fitting hiking boots
- Using trekking poles for stability on uneven trails
- Strengthening ankle and calf muscles
- Warming up before strenuous hikes
An ankle sprain doesn’t have to end your hiking season, quick action and professional care can get you back on the trail sooner and stronger. If you’ve injured your ankle, don’t wait for it to “just heal.” Montana Foot and Ankle is ready to help if needed!