by John Vonhof

Sprains Happen
Despite your preventive efforts, sprains happen-your foot rolls and you experience sudden pain or hear a pop. A sprain is a stretching or tearing of the ligaments that stabilizes the ankle bones. If you cannot walk after a few minutes of rest or if you hear the infamous “pop,” you can be fairly certain you have a sprain.

After a sprain, the ankle swells and becomes inflamed, discolored and painful. If you cannot bear weight on the ankle, a doctor visit and X-ray are in order. An X-ray will rule out a fracture, and the doctor may give you crutches to take the weight off the foot.

Delayed treatment of a sprain increases the risk of swelling and further injury. An ankle sprain will make you more susceptible to repeated sprains since the ligaments are left weakened, lengthened-and less flexible. (See “Sprain First Aid” sidebar.)
To rehab, once you can bear weight on the ankle, start with easy walking and slowly build back to the routine you had before the injury. Work on the proprioception exercises mentioned above. If the ankle is stiff and sore, keep going and see if it loosens up. If it doesn’t get worse or feels better, you are probably OK. If the pain increases, you should call it a day, go home and ice it.

Ankle supports are an important tool for treating an ankle sprain or strain. Use a support if you cannot bear full weight on the ankle. It will allow you to be up and about faster and provide comfort as the ankle continues healing.

Later Gaiter
Many blister problems can be avoided with a gaiter, a nifty piece of nylon that fits around your ankle and covers the tops of your shoes, keeping rocks, dust, water-borne grit and mud from getting into socks or between the socks and shoe. These irritants cause friction, leading to hotspots and blisters. Gaiters either close on the side with Velcro and are secured with a strap or cord that goes under the shoe’s arch or are tube-like and pulled on over the foot and attached to the shoe’s upper (without the strap under the shoe).

We all love running trails. In fact, it can be downright addicting. But a glorious afternoon run can quickly turn sour if your feet slip around inside poor fitting shoes, a small pebble inside your shoe causes a bothersome blister or your ankle rolls on a tree root. Savvy prevention in these three areas, though, can keep you running healthy hill after hill after hill.

John Vonhof is the author of Fixing Your Feet: Prevention and Treatments for Athletes (Wilderness Press). Subscribe to the free monthly Fixing Your Feet E-zine at www.footworkpub.com

Sprain First Aid
The initial treatment for any sprain or strain includes the classic RICE treatment-R = rest, I = ice, C = compression, and E = elevation. Early treatment within the first 24 hours decreases swelling and lessens the risk of additional injury. Apply ice for 20 minutes three to four times a day. A lightly wrapped Ace bandage will provide compression to help keep swelling down while providing support.

The use of anti-inflammatory medications is usually warranted. Non-steroidal anti-inflammatory drugs, commonly called NSAIDS, are used to control pain and swelling. The most common are aspirin, ibuprofen and naproxen sodium (Aleve).

Support Systems
Ankle supports help weak ankles and provide support after a sprain, while wobble and balance boards strengthen ankles and legs.

* AnkleGard (www.fabrifoam.com)
* Ankle Stabilizing Orthosis (ASO) (www.medspec.com)
* Cho-Pat’s Ankle Support (www.cho-pat.com)
* Perform 8 Lateral Ankle Stabilizer (www.brownmedical.com)
* Wobble & Balance Boards (www.fitter1.com)

A Tight Seal
Gaiters are a good, and inexpensive investment to keep trail junk out of your shoes and reduce associated blisters.

* JoeTrailMan Gaiters (www.joetrailman.com)
* Dirty Girl Gaiters (www.dirtygirlgaiters.com)
* Montbell (www.montbell.com)
* RaceReady Trail Gaiters (www.raceready.com)

“John Vonhof is the author of Fixing Your Feet: Prevention and Treatment for Athletes, 4th edition June 2006. Subscribe to his free newsletter and blog at fixingyourfeet.com.”

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