Nothing ruins a workout like unexpected muscle injuries. One of the most common offenders, especially while running or working out your legs, is your ankle. Severe pain, however, isn’t always enough to tell a strain, sprain, or break apart–and proper diagnosis is key to fixing your injury! All three can cause pain and instability. So how do you tell the difference?
Strains and Sprains
Strains are twists, pulls, and/or tears in the muscle or tendon, such as with the commonly-pulled hamstring. This injury can be chronic and caused by prolonged, repetitive motions. Avoid straining your muscles by getting adequate rest during training. Symptoms include:
- Pain
- Spasms
- Weakness
- Swelling
- Cramping
Severe strains should be treated by a doctor, because the muscle or tendon will be partly or completely ruptured.
Sprains, on the other hand, are caused by falls, hyperextension, or blows to the area. Symptoms of a sprain include:
- Stiffness
- Pain
- Swelling
- Joint instability
Mild sprains that stretched or slightly tore the ligament may have some stiffness, ache, and swelling. This may be the cause of your sore, twisted ankle. Though minor, it’s best to avoid twisting your ankle. Repeated sprains may lead to arthritis, or even tendon injury.
However, moderate and severe sprains cause joint instability, intense pain, and severe swelling. These types of sprains tore or completely ruptured the ligament, and you should talk to a medical professional about these injuries.
Breaks
Bone breaks, unlike muscle or ligament injuries, should always be treated by a healthcare professional. You may be able to tell a break from another injury if it produces a “cracking” sound, while sprains may produce a “popping” noise. Fractures are also impossible or very difficult to walk on because of the injury to the bone. These injuries cause extreme pain and prevent mobility. Seek urgent care if your injured limb shows numbness, weakness, or poor circulation, or appears deformed.
Recovery
Heal faster from minor exercise-related injuries by using the RICE method: Rest, Icing the area, using Compression bandages, and Elevating your foot or joint to reduce swelling.
Make sure to do this as soon as possible after the sprain or strain occurs. In case of a sprain, you can also tape or use a support on the ankle or joint to stabilize it. However, do not use them for too long–you don’t want to weaken your joint!
All but the mildest injuries to ligaments, tendons, and muscles should be seen by a professional and may be followed up with physical therapy. Call your doctor if the swelling and pain do not improve within a day or two of using the RICE method.
Prevention
All exercises and sports carry a risk of sprains and strains, making athletes the most susceptible to these injuries. While no one can completely avoid strains and sprains, you can reduce your risk by:
- Conditioning your muscles to build strength over time
- Stretch every day
- Make sure your shoes fit properly
- Eating a well-balanced diet
- Warming up before any exercise or sports activity
- Using or wearing proper protective equipment