Causes: An ankle sprain refers to the “injury to the soft tissues, usually the ligaments, of the ankle” when it turns in during physical activity, according to Camp. As you know, the ankle sprain is that familiar sports injury that usually results from twisting your ankle – maybe from coming down from a jump incorrectly, planting your foot in the wrong spot during a cut or just from losing your footing while running. There’s often that moment when you wonder whether you just harmlessly rolled your ankle or truly sprained it. The prolonged pain as you keep moving gives you the answer you weren’t looking for.
Rehab Tips: Camp suggests the RICE method – rest, ice, compression and elevation – to effectively deal with ankle sprains. Once pain reduces, start back riding on a stationery bike, then move on to static balancing exercises while also strengthening the quads, hamstrings and glutes to increase ankle stability. He suggests light plyometrics before making a return to regular activity. Returning to your regular routine early from an ankle sprain just puts you at greater risk of suffering from another one, which could be even more painful and damaging to your ankle ligaments.