Dr. Kevin Yip

Dr Kevin Yip
Orthopaedic Surgeon
MBBS(UK), FRCS(EDIN), FAM(SING), FHKCOS(ORTHO)

Featured on Channel NewsAsia

Running and Ankle injury

Running is one of the easiest and most popular ways to stay fit. It is also one of the easiest ways to develop an injury. Running injuries are common and often effect the hips, knees, ankles, and feet of runners. The impact and stress of running is sometimes hard on the muscles and joints; especially if you ignore early warning signs of injuries.

The best way to avoid running injuries is to prevent them. These tips can help both novice and elite runners prevent running injuries:

– Best stretches for runners

– Wear proper footwear

– Replace shoes as needed

– Warm up properly

– Cross train

– Avoid overtraining

Ankle Sprain

The most common of all ankle injuries, an ankle sprain occurs when there is a stretching and tearing of ligaments surrounding the ankle joint. The numerous ligaments around the ankle can become pulled and torn when the ankle is forced into a position not normally encountered.

Treatment:

For immediate relief, follow the R.I.C.E treatment plan. Rest, Ice, Compression and elevation are the best immediate treatment for all pulls and strains. Many of the problems resulting from sprains are due to blood and edema in and around the ankle; therefore it is important to minimizing swelling. After applying the ice, wrap the ankle in an ACE bandage or wrap to keep it supported and compressed. An anti inflammatory can be helpful to reduce pain and inflammation for the first 7 to 10 days after the injury.

Rehab exercises:

After the initial 24 – 48 hours of rest and icing, you slowly begin weight bearing over several days as tolerated. Continue using crutches to avoid full weight bearing during this phase. Gradually progressing to full weight bearing as tolerated. Try to use a normal heel-toe gait when you do start weight bearing. Continue using an ankle brace to protect the joint from reinjure.

Rehabilitation exercises should be begun as soon as tolerated, without pain. Range of motion (ROM) exercises should be begun early in the course of treatment. One simple ROM exercise is to draw the letters of the alphabet with your toes. Gradual progression to other weight bearing exercises should follow shortly after.

Any ankle injury that does not respond to treatment in 1-2 weeks may be more serious. Always consult a physician for a thorough evaluation and diagnosis.

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