Runners often experience sprained ankles due to loss of footing or uneven surfaces. The pain that occurs in the ankle is due to the ligaments being torn or stretched. In addition to pain, symptoms include swelling, bruising, stiffness, numbness, coldness and difficulty bearing weight on the ankle. The injury ranges from a mild grade one sprain to the most severe grade three sprain. The severity of the ankle sprain affects when you are able to return to running and how you handle the return to running.
Step 1
Schedule an exam with your physician or a sports medicine specialist to assess the severity of the sprain, especially if the pain is severe or the ankle swells quickly.
Step 2
Ice your ankle and stay off of it as much as possible until you are able to put your weight on it without pain. Keep your ankle wrapped for at least a day or two for reduced swelling. Elevate your ankle for about two hours a day to speed the recovery.
Step 3
Test your ankle to determine if you are ready to return to running by walking up a set of stairs or jumping several times. If you can complete these physical tasks without pain, start back with running slowly.
Step 4
Run in the pool initially to keep the weight off of your ankle. Run in the water to keep up your endurance with a lower risk of injuring your ankle even more.
Step 5
Wrap your ankle with an elastic bandage for your first runs to offer additional stability. Continue wrapping your ankle as long as you feel the need, or as recommended by your physician.
Step 6
Warm up starting with a walk and gradually move into a light jog. If you feel any pain in your ankle, slow back down to a walk. End the run early if the pain continues.
Step 7
Increase the speed, intensity and length of your runs as your ankle gains strength.
