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Swelling of the lower leg and ankle is a common problem. Determining the cause of ankle swelling is the first step to finding effective treatment. Once the cause of the ankle swelling is determined, effective treatment can be initiated. Painless swelling of the feet and ankles is a common problem, particularly in older people. It may affect both legs and may include the calves or even the thighs. Because of the effect of gravity, swelling is particularly noticeable in these locations.
Ankle sprains are one of the most common musculoskeletal injuries. Sprains are injuries to the ligaments of the ankle, causing them to partially or completely tear as a result of sudden stretching. They can occur on either or both of the inner and outer portions of the ankle joint. Ankle sprains more commonly happen when there is a preexisting muscle weakness in the ankle area or a history of previous ankle injuries. The typical injury occurs when the ankle is suddenly "twisted" in a sports activity or by stepping off an uneven surface.
Ligaments are injured when a greater than normal stretching force is applied to them. This happens most commonly when the foot is turned inward or inverted. This kind of injury can happen in the following ways:
Awkwardly planting the foot when running, stepping up or down, or during simple tasks such as getting out of bed
Symptoms
When you sprain your ankle there is sometimes a snapping or popping sound and a feeling of "giving way" as a ligament is torn or bone cracked. A sprain can be very painful, with the pain getting worse when you move your ankle. With a severe sprain, you may not be able to bear weight on your leg.
You may have swelling and bruising. Swelling happens soon after the injury but bruising can take up to 24 hours to fully develop. The swelling around your ankle can make it difficult to move your foot, and your ankle may feel unstable.
Relief and Prevention:
The hallmark of treatment is to reduce foot, leg and ankle swelling, and the first line of defense: leg elevation. Elevate legs above the level of the heart, which puts minimal pressure on the backs of the knees and thighs and lower back. Just sitting in a reclining chair in front of the TV is a great way to elevate your legs. Many products, for use at home or at work, can also help reduce swelling.
Brace- Wear a brace that compresses the injured area but allows full range of motion. A compressive brace will help control swelling and provide gentle support to a weakened joint. A brace made of elastic or neoprene will work great. Older braces should be replaced with new ones to make sure to keep its compressive ability.
Exercise: When able to bear weight without pain, stand in a doorway placing all your body weight on the injured ankle. Balance yourself by holding on to the door. As you start to gain more balance, close your eyes. This isolates the ankle and re-trains the proprioceptive receptors (tiny nerves receptors found in the joint) to improve your balance and to stabilize your ankle. If you perform this activity for 5 minutes every day for 2 weeks your ankle will feel much stronger.
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