Spring into Fitness Without Getting a Sore Ankle
The birds are chirping, the sun is shining, the weather is getting warmer, and most Coloradans are ready to get back outside for some Spring fitness. No matter how you like to experience the great outdoors, it’s important to do so safely. No one wants to end up with a sore ankle. Just a little preparation can keep you pain and injury-free this Spring.
Preventing a sore ankle
It’s very common to experience a sore ankle when you get back into running, jogging, biking, or other fitness routines. Your ankles take a lot of the force when you are doing physical activity. The soreness you experience may be from stress on the joint, ligaments, tendons, or muscles. A few simple steps can prevent a sore ankle.
- Warm up before exercising
- Stretch your legs and ankles
- Wear proper shoes
- Avoid uneven surfaces
- Wrap your ankle if you’ve had a previous injury
If you do end up with a sore ankle, try RICE: rest, ice, compression, and elevation. You can also use an anti-inflammatory medication such as Ibuprofen.
Sore ankle or sprained ankle?
A sprained ankle can happen to anyone. According to some estimates, at least 25,000 Americans suffer from a sprained ankle each day. It is usually caused by rolling, twisting, and turning your ankle past its normal range of motion. Most sprained ankles involve the outer ligaments. In extreme cases, these ligaments may tear. If your sore ankle does not respond to home treatment and you experience any of the following:
- Severe pain that cannot be controlled with an anti-inflammatory
- Severe swelling
- Inability to bear weight on the injured foot
It is time to seek professional help. Depending on the severity of the sprain you may be on crutches for a few days or put into a boot or a splint to restrain the movement of your ankle. In rare cases surgery may be required. After the resting period is over, you may be referred to a physical therapist for specific exercises to rehabilitate your ankle. The Express Care Clinic and the specialists at Colorado Springs Orthopaedic Group, such as Dr. Brad Dresher, can assess your injury and help with your sore ankle. We can also provide physical therapy to help you recover and get back to your spring fitness routine.
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