TOCA Tips: Ankle Sprains

Ankle sprains are very common in athletes and occur when there is a traumatic injury to the ligaments surrounding the ankle joint. Ankle sprains occur when an abnormal force is applied to the foot. Commonly, this happens while running or jumping on an uneven surface. The foot rolls in (inversion) or out (eversion) and the ligaments are stretched or torn, depending on the severity. Occasionally a pop is heard at the time of the sprain, followed by pain and swelling of the ankle.

Initial treatment for ankle sprains consists of the R.I.C.E. treatment plan (Rest, Ice, Compression and Elevation).  Limit weight bearing with severe sprains early in treatment. Ice should be used for 20 minutes each hour, being careful not to put it directly on your skin as to avoid frostbite. Wrap the ankle in an ACE bandage or compression stocking to minimize swelling. Lace up ankle braces can give added support. Raise the ankle above the heart to minimize swelling. A NSAID can be helpful to reduce pain and inflammation. Early mobilization and physical therapy have been proven to decrease the time to return to sporting activities.

If you are unable to bear weight or have direct tenderness over the bone, seek medical treatment immediately to rule out a fracture.

- Dr. Anikar Chhabra, M.D., M.S.


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Winter Sports Injury Prevention

Common winter sports injuries include sprains, strains, dislocations, and fractures. Many of these injuries happen at the end of the day, when people overexert themselves to finish that one last run before the day's end. A majority of these injuries can easily be prevented if participants prepare for their sport by keeping in good physical condition, staying alert, and stopping when they are tired or in pain.

There are many things you can do to help prevent injury during favorite winter activities:

• Never participate alone in a winter sport.
• Keep in shape and condition muscles before participating in winter activities.
• Warm up thoroughly before playing or participating. Cold muscles, tendons, and ligaments are vulnerable to injury.
• Wear appropriate protective gear, including goggles, helmets, gloves and padding.
• Check that equipment is working properly prior to use.
• Wear several layers of light, loose and water- and wind-resistant clothing for warmth and protection. Layering allows you to accommodate your body's constantly changing temperature. Wear proper footwear that provides warmth and dryness, as well as ample ankle support.
• Know and abide by all rules of the sport in which you are participating.
• Take a lesson (or several) from a qualified instructor, especially in sports like skiing and snow boarding. Learning how to fall correctly and safely can reduce the risk of injury.
• Pay attention to warnings about upcoming storms and severe drops in temperature to ensure safety.
• Seek shelter and medical attention immediately if you, or anyone with you, is experiencing hypothermia or frostbite. Make sure everyone is aware of proper procedures for getting help, if injuries occur.
• Drink plenty of water before, during, and after activities.
• Avoid participating in sports when you are in pain or exhausted.

TOCA Tip's #1: Ankle Sprains

Ankle sprains are very common in athletes and occur when there is a traumatic injury to the ligaments surrounding the ankle joint. Ankle sprains occur when an abnormal force is applied to the foot. Commonly, this happens while running or jumping on an uneven surface. The foot rolls in (inversion) or out (eversion) and the ligaments are stretched or torn, depending on the severity. Occasionally a pop is heard at the time of the sprain, followed by pain and swelling of the ankle.

Initial treatment for ankle sprains consists of the R.I.C.E. treatment plan (Rest, Ice, Compression and Elevation). Limit weight bearing with severe sprains early in treatment. Ice should be used for 20 minutes each hour, being careful not to put it directly on your skin as to avoid frostbite. Wrap the ankle in an ACE bandage or compression stocking to minimize swelling. Lace up ankle braces can give added support. Raise the ankle above the heart to minimize swelling. A NSAID can be helpful to reduce pain and inflammation. Early mobilization and physical therapy have been proven to decrease the time to return to sporting activities.

If you are unable to bear weight or have direct tenderness over the bone, seek medical treatment immediately to rule out a fracture.

- Dr. Anikar Chhabra, M.D., M.S.