According to the American Academy of Orthopedic Surgeons, everyday approximately 25,000 people will sprain an ankle. Because running generates a force greater than your body weight with each step, you're likely to sustain a more serious sprain if you roll an ankle while on a jog. Connective tissue injuries, like a sprain, take time to heal and rehabilitate, but it is possible to return to your regular running routine.
Step 1
Apply first aid after your injury to help reduce the inflammatory response and speed up your recovery. Ice, anti-inflammatories (ibuprofen, acetaminophen), a compression wrap and elevating your ankle all fight inflammation and reduce pain. Stay off your ankle until swelling and pain subsides.
Step 2
Rest your ankle. Even after the initial pain and swelling go away, it's important to give your ankle time to heal to prevent a subsequent sprain. Even if you can walk normally, resist the urge to get back to running. While you may be able to flex and extend your ankle, limit your activity until you can move your ankle side to side without pain.
Step 3
Use ankle exercises to regain joint strength. An ankle sprain causes ligaments in your ankle to stretch beyond their normal capacity, leaving your joint feeling loose and vulnerable to a second sprain. It takes time to regain the strength in your ankle and restore the stability in your joint. Exercises like flexing and extending your ankle against the resistance of a Thera-band helps your joint regain strength more quickly.
Step 4
Wear a stiff brace when you first return to running. Your brace should not allow any lateral movement in your joint but will allow you to flex and extend your ankle so you can run. It may take months for your ankle to be strong enough to be able to right itself if it starts to roll. A stiff brace prevents a second sprain and drawn-out recovery.
Things You'll Need
- Ice pack
- Anti-inflammatory
- Compression wrap
- Thera-band
- Ankle brace
References
- American Academy of Orthopedic Surgeons: Sprained Ankle
- "Athletic Training and Sports Medicine"; Robert C. Schenck, Jr, MD; 1999
- Sports Injury Clinic: Sprained Ankle
