8. Sprained Twisted Ankle
The most common ankle sprain happens when the foot is twisted, rolls to the outside and sprains the support ligaments on the outside of the ankle. The outside of the ankle immediatly begins swelling up and throbs with pain, and may turn black and blue around the swollen injury.
Sprained ankles can occur with different severity;
1.Mild sprain, for example is when a jogger steps gently off a curb and "twists" an ankle, this simply stretches the ligaments, with no real tearing, and is considered a mild sprain.
2. Moderate Sprain is when a tennis player lunges out over a poorly planted foot, partially tearing the fibers of the ligament, that is considered a moderate sprain.
3.Severe Sprain is when a volleyball player jumps and lands on another player's foot, twisting and forcing the ankle violently to the court, most or all of the fibers tear, and this is a severe sprain.
If weight-bearing is possible on the ankle after a sprain, the ankle probably is not broken. If you feel pain on the inside of the ankle, then it should be x-rayed to rule out a hair-line fracture.
Sprained Ankle Injury Treatment
The treatment for an any ankle sprain is Rest, Ice, Elevation and Compression. The goal is to limit internal bleeding and cut down on swelling.
As soon as tolerable, begin range-of-motion and strengthening exercises. These can help overcome stiffness and restore mobility. To do this, sit in a chair and cross the affected leg over the other leg at the knee. Using the big toe as a pointer, trace the capital letters of the alphabet from A to Z. Hold the big toe rigid so all the motion comes from the ankle. Repeat this exercise hourly, if possible. The letters will be very small at first but they will increase in size as range of motion improves. A good strengthening exercise is light kicking in a pool with a kick board or swim fin to create resistance.
Balance training is an important part of ankle injury rehabilitation. Practice balancing on one foot with the arms extended to the sides without swaying, first with the eyes open, then eyes closed.
It may help to wear a support or ankle brace as you are going through the healing process. This will help support the injured ankle tendons and muscles as they continue to heal.
9. Achilles Tendonitis Injury
The Achilles heel tendon, in the back of the ankle is the largest tendon in the body. It transfers the force of muscle contractions to lift the heel. Achilles tendonitis, is an inflammation of the tendon, usually due to overuse, such as frequent jumping in basketball or volleyball. The most common cause is excessive pronation of the ankle and foot, which causes the Achilles tendon to pull off center.
The pain symptoms of a torn Achilles tendon feels like a gunshot in the leg. A partial tear is harder to spot and symptoms may be more subtle.
How to Treat and Heal Achilles Tendonitis
The treatment is to minimize physical activity and any form of strenous exercises until it feels better to do so. Ice the effected Achilles tendon several times a day during the initial stages of treating the tendon. Anti-inflammatory agents help to relieve swelling and pain. After the initial resting and icing period, begin exercises to stretch the tendon with a toe raise exercise--stand on your toes for 10 seconds and then put your heels flat on the floor. Work up to doing three sets easily, then raise up on one foot at a time.
When the tendon has healed, do heel drops. Stand with your forefeet on a raised surface, such as the edge of a step. Let your heels down below the level of the surface so that the back of the calf is stretched. Hold for 10 seconds. Repeat until the calf is fatigued.
Runners who put off resting and treating Achilles tendinitis can develop chronic symptoms that simply dont heal.
10. Foot Arch Pain and Strain
The elastic covering on the sole of the foot--the plantar fascia--runs the length of the foot and holds up the arch. When this shock-absorbing pad becomes inflamed, this is called plantar fasciitis, causing a dull ache along the length of the arch.
The plantar fascia strain and ache in the foot, is due to over-stretching or partially tearing the arch pad. This happens most often to people with rigid, high arches. They feel the pain when they put weight on their foot or when pushing off for the next stride. Pain is particularly intense upon arising or after sitting for a long while.
Foot arch pain is particularly common among middle-aged people who have been sedentary and who suddenly increase their level of physical activity and exercise which makes them more susceptable to foot injury. Runners are most susceptible, but almost any sport that keeps the athlete standing can lead to arch pain.
Foot Arch Pain and Strain Treatment
The treatment is to put an arch support under the foot immediately to prevent the arch from collapsing and the plantar fascia from stretching. Also, put an arch support in your slippers and wear them as soon as you rise. Even a few steps barefoot without support can stretch the plantar fascia. Arch supports usually relieve pain within a few days.
To head off arch pain, begin an exercise routine slowly, take off any excess weight and wear arch supports in your athletic shoes.
Arch pain commonly lingers for months and may become chronic pain because people do not take the right preventitive measure. Continuing to do weight-bearing exercises will perpetuate the pain. While the foot is recovering, it's best to do low impact exercises, like swim or water exercise workouts. Or work the upper body only. Some people are able to use a stationary bicycle by placing only the front part of the foot on the pedals. Its important to give the foot arch time to fully heal before going back to more strenuous exercises and routines.
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