Getting Back to Running After a Sprained Ankle

Getting Back to Running After a Sprained Ankle

Ankle sprains are one of the most common injuries among runners. This injury occurs when the ligaments that stabilize the ankle joint are stretched beyond their limits or tear completely. Though extremely painful, an ankle sprain doesnt have to sideline you forever. With proper treatment and rehab, you can return to running after a sprained ankle. This article will cover how to recover from a sprain and safely ease back into your running routine.

Causes and Symptoms of a Sprained Ankle

The ankles support the entire weight of your body and stabilize with every step. They are vulnerable to sprains if you land awkwardly during activity. A sprain specifically refers to torn or overstretched ligaments, which are the bands of tissue that connect bones together. Ankle sprains usually involve damage to the ligaments on the outside of the ankle.

Common causes of ankle sprains in runners include:

• Coming down on an uneven surface
• Suddenly twisting or rolling the foot
• Landing awkwardly after a jump
• Moving suddenly with excessive force

Symptoms of an ankle sprain may include:

• Pain or tenderness
• Swelling
• Bruising
• Stiffness
• Instability of the ankle
• Inability to bear weight

Determining Sprain Severity

Ankle sprains are classified into three grades depending on the extent of ligament damage:

• Grade 1 (Mild) - Microscopic tears with mild pain, swelling, and instability
• Grade 2 (Moderate) - Partial ligament tear with moderate pain, swelling, bruising, and tenderness
• Grade 3 (Severe) - Complete ligament tear with significant instability, swelling, and difficulty bearing weight

Your doctor can determine the grade and severity of your sprain based on a physical exam and imaging tests like X-rays or MRIs. Grade 1 sprains generally heal within 2-4 weeks, grade 2 take 4-6 weeks, and grade 3 may require 2-3 months.

Initial Treatment for an Ankle Sprain

Follow the RICE technique immediately after a sprain to reduce swelling and pain:

• Rest - Avoid any activity that could aggravate the injury
• Ice - Apply an ice pack for 10-15 minutes several times per day
• Compression - Wrap the ankle in an elastic bandage
• Elevation - Keep the ankle raised above heart level when possible

Non-steroidal anti-inflammatory medicines like ibuprofen can also relieve pain and inflammation. See a doctor for an accurate diagnosis and to determine if you have any broken bones. For severe sprains, your doctor may recommend immobilizing the ankle in a boot or cast to stabilize the joint while it heals.

Rehabilitation Exercises for a Sprained Ankle

Rehab and physical therapy are vital parts of recovering from an ankle sprain. Specialized exercises will restore your range of motion, rebuild your strength, retrain your balance and stability, and prepare you to start running again. Work with a physical therapist or athletic trainer to create a tailored rehab plan.

Range of Motion and Flexibility Exercises

Gently moving the ankle prevents stiffness and adhesions. Early rehab exercises focus on ankle circles, spelling the alphabet with your foot, and pulling the foot up, down, and side-to-side. Stretches like the calf stretch, heel cord stretch, and toe curls also improve flexibility.

Strengthening Exercises

Weakened muscles around the ankle need targeted strengthening. Heel raises, toe raises, and resistance band exercises build up lower leg muscles. Single-leg stands, balance board exercises, and other moves improve stability. Your physical therapist will progress the exercises as you gain strength.

Proprioception and Balance Drills

Proprioception refers to your bodys ability to sense movement and position in space. This sense is crucial for balance. Proprioception drills might include single-leg standing, tandem walking, and balancing on unstable surfaces. Refining proprioception retrains the ankle to provide stability.

Impact and Plyometric Exercises

As you near the end of rehab, you'll advance to impact exercises like jumping, hopping, and skipping. Jogging in place and doing lateral shuffles will prepare you for running. Follow your physical therapists timeline before progressing to plyometrics.

Returning to Running After a Sprain

Returning to running too soon after an ankle sprain can reinjure the ligaments before they fully heal. Most experts recommend waiting at least 2 weeks after injury before resuming any running. Follow these tips for easing back into your routine:

Get Doctor Clearance

Check with your doctor before starting a running program after an ankle sprain. For severe sprains, you may need to wait 12 weeks or longer. Your doctor can perform tests to confirm if your ankle has healed properly with a full range of motion and adequate strength and stability.

Start Slowly

Attempting your regular training mileage right away can overwhelm your ankle. Build up gradually from walking to jogging to running. Walk for 10 minutes at first and jog for 1-2 minutes at a time until you can run continuously for 20-30 minutes without pain or swelling.

Run on Soft Surfaces

Soft surfaces like grass, trails, or dirt roads put less stress on your ankle compared to concrete or asphalt. Stick to softer grounds in the beginning, then transition slowly back to roads once your ankle adapts.

Shorten Your Stride

A shorter stride length reduces the impact on your ankle joint. Shorten your stride by increasing your cadence. Land with your foot underneath your hips rather than out in front of your body.

Stop if You Have Pain

Some mild soreness is expected, but sharp pain indicates you are pushing too hard. Discontinue running right away if your ankle hurts and resume activity in a day or two at a lower intensity.

Consider Ankle Support

Wearing an ankle brace or using kinesiology tape provides compression and stability. This extra support safeguards your ankle until the ligaments completely heal.

Keep Rehabbing

Continue proprioception, strength, and balance training even after you start running again. Strong lower leg muscles will help prevent repeat sprains in the future.

Returning to running after an ankle sprain requires patience. But with proper rest, rehab, and a gradual return to activity, you can get back on the roads faster and prevent reinjury. Consult your doctor throughout recovery for personalized advice on safely returning to your running routine.

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.