How can sprains be prevented

Injury to the Achilles tendon, the strongest and largest tendon that connects the back of the calf muscle to the heel bone, occurs from overuse and is usually an acute inflammation or a partial tear.

If the tendon is weak, it can rupture with the right force. It is also common for the plantar fascia, the tough tissue that maintains the arch of the foot and runs from the heel to the toes, to become inflamed, resulting in heel or arch pain. Runners also may experience injury to the tendons or ligaments located on the outside and inside of the ankle and stress fractures of the foot bones.

In running, any one incident may not be enough to fracture the foot; however, over time, repetition of abnormal forces or stress can cause the bone to weaken or break.

Five to 15 percent of all running injuries are stress fractures. Of those injuries, 49 percent occurred in those who ran between 25 miles to 44 miles per week. Unlike foot and ankle injuries in tennis and running, which are usually overuse injuries, soccer injuries often result from trauma such as a direct blow to the lower leg. Because soccer is a contact sport, collision injuries from striking another player are common, accounting for 30 percent of all soccer injuries.

Ankle injuries in soccer account for 20 to 30 percent of all soccer injuries—the most common being ankle sprains. Soccer players also may experience turf toe, a sprain that results from stubbing the toe while running or improperly planting one's cleats.

Treatment for these injuries varies depending on the severity of the injury. Most strains and sprains can be treated with rest, ice, compression and elevation RICE. Moderate to severe cases, however, may require some form of immobilization such as a brace or a cast. Certain injuries that don't heal within the expected time frame may require surgery. It is important to seek medical attention as soon as possible for foot and ankle injuries, especially if it is causing you to limp or there is swelling.

Sprains usually happen when you:. A strain happens when you twist or pull a muscle or tendon. Strains can happen suddenly or develop over days or weeks. A sudden or acute strain is caused by:. Your doctor may order an MRI to look closely at the area of the injury or pain. An MRI is a test that uses magnetic energy to look inside the body. Treatments for sprains and strains are the same. To reduce swelling and pain in the first day or two, doctors usually say to:.

After treating pain and swelling, your doctor may tell you to exercise the injured area. This helps to prevent stiffness and increase strength. In addition, you may need physical therapy. Your doctor or physical therapist will tell you when you can start to do normal activities, including sports.

If you begin too soon, you can injure the area again. The goal is to get you back to your normal everyday activities, including sports if possible. You should work closely with your doctor or physical therapist to make sure you are ready. It is important that you have the following before returning to normal activity or sports:. The amount of time you need to fully heal after a sprain or strain depends on the person and the type of injury. Basics In-Depth. What are they? Points To Remember About Sprains and Strains A sprain is an injury to a ligament tissue that connects two or more bones at a joint.

Anyone can get a sprain or strain. The symptoms of a sprain include: pain, swelling, bruising, and not being able to use the joint. In addition to pain, the symptoms of a strain include: muscle spasms, swelling, cramping, and trouble moving. It is important to see a doctor if you have a painful sprain or strain.

This helps you get the right treatments. Erickson also recommends avoiding sports specialization. Athletes who play one sport year-round are more likely to experience overuse injuries. It is much better for middle school and high school athletes to play multiple sports to protect their growing bones, muscles and tendons.

Participating in multiple sports develops overall athleticism and reduces injuries. All sprains are not the same.

You could experience a minor sprain that heals quickly or a more serious tear of a muscle or tendon that could cause disability without treatment. If this RICE treatment does not result in complete resolution within a few days, see a medical professional.

Treatment by a sports medicine provider, physical therapist or athletic trainer will give you the best chance at a complete recovery. Perform strength exercises, even in the off season. Avoid sudden increases in the intensity of your training programs.

Wear the right shoes for your sport and make sure they fit well. Avoid running on wet floors or uneven surfaces. Use tape or braces for added supports. Learn more about sports sprains The links below will open a new browser window. Sprain symptoms Sports sprain symptoms include: Swelling and tenderness Bruising Stiffness Warm to the touch Pain with movement Sports sprain diagnosis If your joint looks out of place or your symptoms don't improve within a few days of sprain treatment , you should call a doctor.

To properly diagnose the injury, your doctor will: Perform a physical exam. Ask if you've had a sprain or similar injury in the past. Want to know what medications you're taking.