Whether hiking, jogging, or just taking a wrong step on uneven ground, twisted ankles are a frequent bane of outdoor enthusiasts. Ankle sprains occur when you roll or twist your ankle to the point of stretching or even tearing ligaments. These ligaments stabilize the ankle joint and prevent excess movement. Anytime you push the ankle joint beyond its normal range of motion, you’ll have a sprain.
The severity of the injury can vary from tenderness and bruising to severe pain and restricted range of motion. Caring for a twisted ankle on the trail can be done with a little know-how and some simple first aid supplies. Be prepared for this common injury with these quick tips.
R.I.C.E
The recommended method for caring for a twisted ankle on the trail is R. I. C. E: Rest, Ice, Compression, Elevation. Sit down and rest. Don’t try to put weight on your ankle immediately after twisting it. Carry an emergency ice pack in your first aid kit, the kind you pop and shake for instant cold. The cold will help counteract any swelling, as well as work to reduce pain. Wrap your ankle in an elastic bandage to apply compression and give support to the injured joint. Elevate your ankle as soon as possible.
If you are out on the trail or away from your campsite, carefully test how much weight you can put on your ankle without pain. Have your hiking partner help you get back to camp or your vehicle. If you’re alone, you may need to call for help. Be cautious and conservative with how much weight you put on your ankle, lest you worsen the injury.
Once safely home, check with your doctor if pain and swelling persists. They can recommend self-care treatments, or advice if you should be evaluated in person. If symptoms are severe, see your doctor right away. What may seem like a sprain could be a break or fracture. Left untreated, a badly twisted ankle can lead to chronic pain issues, joint instability, or early onset arthritis in the joint. Your feet take you around the world — take care of them when they’re injured and you’ll keep seeing the beautiful beyond!
Featured Image from Erwans Socks/Unsplash
