Sprains are a common, irritating injury among runners. They cause you to lose valuable running time and affect your training schedule for upcoming races in which you are participating. Runners typically suffer from ankle sprains, although knee sprains are also possible. If you’ve been diagnosed with a minor sprain, you’ll be back in your running shoes faster if you rest and follow certain recovery guidelines — including those outlined by your doctor.
Minor Sprains
Sprains are classified according to severity as grade 1, grade 2 or grade 3. Grade 1 sprains are also called minor or mild sprains, occurring when the ligaments around the joint are stretched. This stretching causes a small amount of damage to the area. In a minor sprain, you will have pain and tenderness in your ankle or knee. You will also see slight swelling around the joint but there should be no instability present; instability is a sign of a grade 2 or grade 3 sprain. Among the three types of sprains, minor sprains have the shortest recovery time.
Treatment and Rest Period
Dr. Eric Berkson of Orthopaedic Surgery of Quincy recommends avoiding running and other sports for one to three weeks while healing from a minor ankle sprain. After a minor knee sprain, refrain from running for about two to four weeks. Remember, however, that recovery time is ultimately determined by how soon your injury heals, not by how many weeks have passed. In the first 72 hours, apply ice to your ankle or knee for 20 minutes each hour that you are awake, keeping it elevated above your heart for at least 24 hours. Wrap your affected joint in a compression bandage to provide support and limit swelling. Walk and put weight on your affected leg as soon as it feels comfortable.
Running After an Ankle Sprain
When you finally return to running, your ankle should feel strong. Perform a series of tests to determine when you can start running, Berkson instructs. Begin running when you are able to stand on your toes for 20 seconds and hop on them 10 times. Start by jogging in a straight line. Progress to running in a figure-8. When you can jog in a zigzag pattern with no pain, you may resume longer runs. Wear an ankle support for at least six months after your sprain, however.
Running After a Knee Sprain
You can safely return to running when you have full strength and range of motion in your knee, according to the Sports Science Orthopaedic Clinic. You also must be able to jog or sprint in a straight line, in a figure-8 and in a zigzag pattern, in that order, without limping or pain. Make sure you can jump on both legs and just your injured leg with no pain. Your doctor may advise you to wear a knee brace during activity.
Warnings
Always have your doctor assess your injury to determine the severity. Above all else, follow his guidelines when it comes to treatment and recovery time. Running too soon after a sprain may cause re-injury and lead to other problems. Return to your running program in moderation and discontinue running if you encounter any pain.
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