According to a 2002 study published in the "British Journal of Sports Medicine," approximately 17 percent of runners tracked over a two-year period sustained a foot or ankle injury, including an inversion ankle sprain while running. An inversion ankle sprain is when your ankle twists in and tears or stretches the outside or lateral ligaments of your ankle, causing pain along with other symptoms. Treatment includes ice, compression and strengthening exercises for your calf and ankle. If your lateral ankle pain continues or worsens, consult your physician.
Anatomy and Function
The four major ligaments on the outside of your ankle are the anterior and posterior talofibular, posterior tibiofibular and calcaneofibular. These ligaments attach the bones of your ankle together and provide stability to prevent your foot from collapsing in when performing activities such as running.
Causes and Risk Factors
Running on uneven surfaces or stepping on a rock may cause you to sustain an inversion ankle sprain, which causes pain over the lateral ligaments that are torn. The severity of your pain and symptoms in part depend on whether you sprained one or all four of your lateral ankle ligaments. Fatigue, poor running mechanics, previous ankle injuries, worn running shoes and joint instability may all increase your risk of sustaining an ankle sprain and experiencing pain.
Treatment and Rehabilitation
Stop running, ice and elevate your ankle, and wear a compression wrap to decrease pain and swelling. Forty-eight to 72 hours after the onset of your pain, you may apply heat to promote healing. In 20-minute increments, ice after physical activity and heat before. Perform ankle circles, marble pick-up and towel curls to increase ankle flexibility. As pain subsides and flexibility improves, perform ankle flexion, extension, inversion and eversion with a resistance band to increase strength and prevent re-injury. Balance exercises such as single-leg balance may also improve joint stability and prevent re-injury while running. You may return to running and normal activities in two to six weeks, depending on the severity of your ankle injury and pain.
Exercise Modifications
Although you may not be able to run, you can perform other cardio exercises to maintain your fitness level. Cycling, swimming and aqua jogging are excellent alternatives to running and usually do not cause lateral ankle pain. When you start running again, you may wear a compression wrap or ankle brace for support. A 2001 article in the journal "American Family Physician" recommends starting with a combination of jogging and walking, and then slowly decrease walking over time and increase jogging. For example, you may jog for one minute and walk for two minutes, repeating until you reach 10 to 15 minutes. Include rest days and cross-training between runs to allow plenty of recovery and avoid re-injury as well.
References
- "British Journal of Sports Medicine"; A Retrospective Case-Control Analysis of 2002 Running Injuries; J. E. Taunton, et al.; 2002
- "American Family Physician"; Management of Ankle Sprains; Michael W. Wolfe, M.D., et al.; January 2001
- American Academy of Orthopaedic Surgeons; Sprained Ankle
- University Foot and Ankle Institute; Ankle Ligament Tear
