Athletes are at a higher risk of getting strains due to the physical demands and stresses placed on their bodies during training and competition. A strain is a type of injury that occurs when a muscle or tendon is stretched or torn, typically as a result of excessive or repetitive force.
The biggest contributor to strains is poor conditioning. Athletes who are not properly conditioned for their sport may be more susceptible to strains due to weaker muscles and a lack of flexibility. The best way to treat sore ankles depends on the cause of the soreness. However, some general methods that may help alleviate soreness in the ankles include:
- Rest: Resting the ankle and avoiding activities that aggravate the soreness can help the healing process.
- Ice: Applying ice to the sore area can reduce inflammation and pain. It is recommended to apply ice for 20-30 minutes at a time, several times a day.
- Heat: Applying heat to the affected area can help promote blood flow and relax tight muscles.
- Compression: Applying a compression bandage or wrap to the ankle can help reduce swelling and provide support.
- Elevation: Elevating the ankle above the level of the heart can help reduce swelling and promote blood flow.
- Massage: Massage can help improve circulation and reduce muscle tension, which can aid in the healing process.
- Herbal remedies: Certain herbs, such as arnica and turmeric, can help reduce inflammation and relieve pain. For example, eucalyptus oil in cream can help with this.
- Nutrition: Eating a healthy, balanced diet that includes plenty of fruits and vegetables can help support the body’s natural healing process. A plant-based diet has shown to be very anti-inflammatory.
- Mind-body techniques: Techniques such as meditation, deep breathing, and yoga can help reduce stress and tension in the body, which can aid in the healing process.
- Over-the-counter pain medication: If none of the above isn’t giving results. Then taking over-the-counter pain medication such as ibuprofen can help alleviate pain and reduce inflammation.
Important! If the soreness persists or is severe, it is recommended to consult a healthcare professional for proper diagnosis and treatment.
https://pubmed.ncbi.nlm.nih.gov/10434080/