Running After a Grade 2 Ankle Sprain: Recovery Timeline and Return Tips

Understanding the Severity of a Grade 2 Ankle Sprain

A grade 2 ankle sprain is a moderate injury to the ligaments that stabilize the ankle joint. This causes pain, swelling, instability and difficulty bearing weight on the affected ankle. Recovering properly and rebuilding stability is crucial before running or risking re-injury.

Symptoms of a Grade 2 Ankle Sprain

Signs of a grade 2 ankle sprain include:

• Moderate pain or tenderness
• Swelling around the ankle
• Bruising down the ankle and foot
• Instability of the ankle and trouble bearing weight
• Restricted ankle movement due to pain

These differentiate a grade 2 sprain from a mild grade 1 sprain or severe grade 3 strain.

Causes of Grade 2 Ankle Sprains

Common causes leading to a moderate ankle sprain are:

• Rolling the foot inward too forcefully (inversion)
• Sudden awkward landings from jumps
• Stepping into a hole, on uneven terrain
• Sports like volleyball, basketball, soccer
• Weak ankle muscles and tendons

This forces tendons to stretch beyond their limits, tearing ligaments like the anterior talofibular ligament (ATFL).

Risk Factors for Grade 2 Sprains

Certain factors increase risks of grade 2 ankle sprains:

• History of prior ankle sprains
• Activity with frequent jumping or cutting motions
• Ligament laxity or weakness in the ankle
• Poor proprioception and balance
• Failure to rehab previous injuries

Addressing these risk factors can help prevent future sprain recurrence.

Can I Run After a Grade 2 Ankle Sprain?

Running is generally advised against immediately after a grade 2 ankle sprain. This can worsen injuries or damage healing ligaments.

Healing and Recovery Timeline

Grade 2 ankle sprains involve partial ligament tears and often take longer to heal than mild grade 1 sprains. Heres a timeline:

• Weeks 1-2: Rest, stretches, ice, elevation, compression, anti-inflammatories.
• Weeks 3-8: Progressive rehab to rebuild ankle strength and stability.
• 2+ Months: Gentle running activities may start once fully healed.
• 6 Months+: Higher intensity running as ankle function is more restored.

However this varies individually based on severity, treatment, risk factors and the lay of torn ligaments.

Re-Injury Risk with Running Too Soon

Attempting running or sports too early carries risks of:

• Re-tearing partially healed ligaments
• Cartilage damage from unstable movements
• Chronic ankle instability leading to repeat sprains
• Limiting ankles full recovery potential

Overstressing healing ligaments before regaining enough strength delays recovery and causes longer term damage and dysfunction.

Criteria for Returning to Running

Key criteria doctors look for when clearing a return to running include:

• Full range of motion and stretching capability
• Ability to endure full weight bearing without discomfort
• Resolved muscle atrophy and strength deficits
• Completed rehab to stability equal to uninjured ankle
• Clearance for running after assessing recovery

Meeting these criteria ensures the ankle can withstand running stress without risking complications.

Exercises to Rehab After a Grade 2 Ankle Sprain

Certain rehab exercises facilitate recovering after a grade 2 ankle sprain to safely return to running activities.

Early Motion Exercises

Early ankle motion exercises like:

• Alphabet tracing
• Foot pumps like pushing gas pedal
• Gentle rotations within pain-free zones

Help restore mobility, decrease swelling and ease discomfort.

Progressive Strength Training

Strengthening exercises such as:

• Isometric holds
• Resistance band routines
• Single-leg balance
• Heel raises

Are added over time under supervision to rebuild ankle function without overloading injured structures.

Advanced Balance and Proprioception

More challenging dynamic balance activities like:

• Wobble board
• Uneven surface training
• Sport-specific agility drills

Are later incorporated to sharpen stability and rewire the ankle's positioning capability to prevent future injury.

Running Progression Protocol

To ease back into running training, experts recommend gradually progressing pace, duration and intensity over time.

Preventing Re-Injury After a Grade 2 Ankle Sprain

Certain steps help prevent re-aggravating an old grade 2 ankle sprain when returning to running:

Wear Ankle Bracing

Using rigid ankle braces or high-top shoes provides compression support and restricts hazardous motions when easing back into running.

Schedule Post-Rehab Checkups

Follow-up appointments help monitor ankle recovery progress and catch any lingering instability or weaknesses to address before intensifying training.

Continue Strength and Balance Training

Persisting with rehab-type exercises allows further development of ankle durability to withstand running mileage.

Gradual Activity Ramp Up

Slowly increasing running duration, speed, distance, terrain challenge can allow the ankle to adapt without overstressing healing tissues.

Implementing such strategies bolsters ankle resiliency against re-sprains when resuming running exercise.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.