Twisted Your Ankle on the Trail? Why You Shouldn’t Just Walk Off a Sprain

Hiking is a wonderful way to enjoy fresh air and get a workout in, but the switchbacks, uneven terrain, and obstacles like rocks and tree roots can make it easy to twist your ankle.

Many experienced hikers assume that tweaking or rolling their ankle isn’t cause for concern. However, if you simply push through the injury and avoid taking action, it can increase the risk of more serious ligament damage and affect your mobility. 

At Mayfair Foot Care in Commack, New York, Drs. Edward Buro, Christine Peterson, and Rosario Saccomanno often treat sprains. This blog explains what a sprain is, why “walking it off” can make things worse, and what to do if you suffer one while hiking. 

Understanding sprains

Ankle sprains are one of the most common traumatic injuries. It’s estimated that two million Americans suffer from one each year. 

A sprain occurs when you twist or roll your ankle in a way that stretches the ligaments beyond their normal range of motion. Ligaments are tough bands of fibrous tissue that can develop tears when overstressed.

Mild sprains often cause pain and tenderness without significant swelling or bruising, but more serious sprains may lead to severe bruising, instability, or difficulty placing weight on the affected foot. 

Although these injuries most commonly affect athletes, hikers are also at risk due to uneven outdoor terrain. 

Why “walking it off” can make a sprain worse

If you twist your ankle while hiking, it’s easy to assume that it’s not a big deal, especially if there isn’t obvious swelling or bruising. However, right after an injury, your body releases endorphins that affect the way your brain interprets pain.

If your ankle is already unstable, continuing your hike can cause additional wear-and-tear and further ligament damage. At the same time, a sprain can affect the way you walk and strain your knees and hips, or, conversely, your ankle. 

Considering these risks, it’s important that you don’t ignore or push through the injury.

What to do if you suffer an ankle sprain while hiking

The best thing you can do if you twist your ankle while hiking is to stop the hike and head back to your car. If possible, avoid placing weight on your affected foot and pay close attention to the trail, avoiding any obstacles that could cause you to trip or exacerbate the injury.

If you happen to have a hiking stick, use it like you would a cane or crutches. Or, if you’re hiking with a friend, lean on them for support. 

Once you get home, elevate your foot as much as possible to support circulation and reduce swelling. In addition, apply an ice pack to your foot and avoid walking around as much as possible. 

Signs a sprain needs professional treatment

Most mild and moderate sprains improve with the recommendations above. However, don’t wait to contact us if your injury results in:

• Rapid swelling
• Significant bruising
• Sharp pain
• Reduced range of motion

Prompt diagnosis and treatment can help lower the risk of complications and rule out other injuries that may present similar symptoms, such as fractures or a dislocated joint.

To learn more about professional treatment options for a sprained ankle, schedule an appointment at Mayfair Foot Care in Commack, New York, today. Call (631) 864-3338 or book online.

After a comprehensive podiatry exam and X-rays, we can make personalized treatment recommendations.