Biomechanics
By Amanda Brunner

Sprains and Strains
  

   We all like to think each ride will end with our bodies in at least as good of shape as we started, but, as with any activity, we put ourselves at risk to sprains and strains.
  
   Most ankle sprains and strains that occur while mountain biking happen not from crashing, but from simply stepping off the bike. The majority of children's sprains happen because the bike they are riding on is simply too big for them. They have to tilt the bike to be able to step off and in doing this they come down harder than they should, causing the ankle to pull under when the foot touches the road. Adults usually sprain their ankles a bit differently- as they step off the bike they encounter uneven terrain or an obstruction such as a log or rock causing the foot to tip inward.
The ankle has quite a bit of strain on it in daily activities. The majority of all your weight is put on this small ankle joint. If you have a steady walk then your ankle is less susceptible to sprains and strains, but a majority of the human population do not. Walking along side your bike, in itself, causes your instability in the ankle. You're not only holding your weight but also supporting the weight of the bike while walking on unsteady ground.
  

   Lets get into terms here: A sprain is the stretching of a ligament. A minor sprain may swell slightly, while bruising could mean a ligament ruptured causing the sprain to be more severe. A severe sprain takes a long time to heal. Immediately after a sprain or strain proper treatment method is known R.I.C.E.- Rest, ice, compress, and elevate. There are some tell tale signs that you must see a doctor. Sign number one is if there is severe swelling and/or deformity. Sign number two is after an hour or rest, if you are yet unable to put weight on the ankle and lastly if you don't have full range of motion in the joint. Additionally, seek medical attention if the pain is intense without applying weight and if there is numbness or weakness in the toes. If it's something that you can heal on your own here are some simple tips. Soak ankle in warm water for 10 to 15 minutes, stretch for 30 seconds upward and 30 seconds downward. Repeat this exercise 10 times. Soak in cold water for 10 minutes, wrap in saran wrap and elevate as your ankle warms.
  

   After healing from an ankle sprain or strain, you have to do strengthening techniques so that it won't sprain or strain again easily. To strengthen the ankle: pull your foot up towards your face against resistance. Placing a two-pound weight on the toe of your shoe also works great. Do these exercises 20 times, twice a day to regain balance and control, stand on the injured foot and rise up on the heel. Go up and down slowly for a total of a minute twice a day.
Ankle sprains and strains happen quite frequently. Do as much as you can to prevent them, but if it happens, take these precautions as an added layer of protection.