Ankle sprains occur quite frequently in runners and other athletes. According to podiatrist Stephen M. Pribut, between 23,000 and 27,000 ankle sprains happen every day in the United States. Ankle sprains often heal within a matter of weeks. Once your sprain has healed, it is tempting to get back onto the pavement and begin running again. However, this could cause additional injury, and this is why you must prep your ankles before you resume your regular activities. Because healing times vary by person, Dr. M. Patrice Eiff, a contributor to the Gatorade Sports Science Institute website, suggests resuming your running activities when you can walk without discomfort. Always consult your physician before resuming strenuous physical activities.
Step 1
Stretch your ankles and legs before beginning each run but after a short walk to warm up your muscles. The goal of stretching is ensure that your muscles and tendons are flexible and relaxed. Point your toes upward as far as you can, holding for the count of 10 and then point them down for the count of 10 to help stretch and tone your ankle. Rotating your ankle in both directions as many times as your comfort will allow will also help.
Step 2
Wear proper footwear to absorb excess shock that could damage your ankle further. Running shoes with proper arch and heel support will lessen the shock on your muscles and tendons with each step. Ensure your shoes are properly tied and that your foot is snug inside the shoe and unable to slide.
Step 3
Run slowly at first and for less time than you are used to. During recovery, you may have lost some of your stamina as well as suffered weakness in your ankle. Jog lightly for 10 to 15 minutes each day if you can. Work your way back to regular activity over the course of two to three weeks instead of all at once.
Step 4
Apply an ice pack to your ankle after your jog to decrease any swelling and pain that may occur, Eiff suggests. You can also wear an ankle brace if you feel that jogging has caused your ankle to become unstable and weak. These symptoms may improve with each running session. Swelling and pain commonly occur when you resume running because of recovery times and weakness.
Step 5
Trace the alphabet in the air with your toes to help increase flexibility and strength. Doing this requires the use of all your major foot muscles, especially your ankle. Sit in a comfortable chair and hold your foot in front of you. Keep your foot stationary as you use your toes to trace the alphabet from A to Z.
