Ankle

Where your leg meets your foot

Your ankle is where your two lower leg bones meet the bones of your foot. The bump on the outside of your ankle is the end of one of those leg bones.

Ligaments on the outside

Tough bands called ligaments hold the ankle together. The ones on the outside of your ankle get hurt the most.

What is a sprain?

A sprain is when a ligament gets stretched too far or torn.

The most common one happens when your foot rolls so the bottom turns inward. That stretches the ligaments on the outside.

Rolling the ankle

Ankles usually roll when your foot lands at a bad angle: on someone else's foot, in a hole, or on uneven ground.

Quick turns and slick ground

Fast cuts, shoes with slippery bottoms, and bumpy fields all make it easier for your foot to slip or roll.

Myth or fact?

• If you've sprained your ankle before, you have a higher chance of spraining it again. Fact. An old sprain can leave the ankle less steady. That's why finishing your rehab and balance work matters.

Balance training works

Balance exercises, like standing on one foot or using a wobble board, train the muscles and nerves that keep your ankle steady.

Athletes who stick with a balance program for at least 3 months sprain their ankles less, especially if they've sprained one before.

The right shoes, laced right

Wear shoes made for your sport, like cleats for grass and court shoes for the gym. Lace them so your feet feel secure.

Extra support after an old sprain

If you've sprained your ankle before, a brace or tape can add support while you play. Ask your athletic trainer or doctor what's right for you.

Myth or fact?

• Balance training can help prevent ankle sprains. Fact. Programs that focus on balance and body control lower the risk of ankle injuries.

Stop and tell someone

If you roll your ankle, stop playing and tell your coach, athletic trainer, or a parent. Don't try to play through it.

Rest, ice, and lift it up

An adult can help you rest the ankle, put ice wrapped in a cloth on it, and keep it raised up to help with swelling.

Myth or fact?

• No pain, no gain. If it hurts, just push through it. Myth. Pain is a warning sign. Playing while you're in pain raises your chance of a worse injury, so stop and tell someone.
• Once a sprained ankle stops hurting, it's 100% healed and you can skip the exercises. Myth. The ankle can still be weak or unsteady after the pain goes away. Rehab exercises help prevent another sprain.