Ankle sprains - treatment and prevention. Feeling despondent. Please, helpful hints anyone?

[Runner_and_rider]

As a newish c25k graduate I'm not at all knowledgeable about running matters, so am hoping you b210kers can help me.

I have had 2 ankle sprains during the past couple of months; both quite minor, but still v painful and these have put a stop not only to running but to other fitness activities - eg Zumba - too. Plus my waistline is expanding rapidly which is definitely not a good thing!

I know this isn't a medical forum, but often 'everyday' hints and tips from people who've 'been there' are the most helpful.

Re prevention, 'Use some common sense' is probably the most effective strategy (my first sprain resulted from 2 attempts to run on sand dunes, and the second to tripping on a tree root). However I'm not really sure about treatment. Eg, do you think ankle braces are any help? What do you think about using painkillers when you go back to running again?

I'd be so appreciative of any suggestions that you come up with. Thanks in advance.

[Irishprincess Graduate10]

You've come to the right place! I had a sprain last year and so I learned so much about ankle injuries and treatment so here goes.

Ankle sprains can take a long time to heal because there's so little blood flow to that area but rest, ice and strengthening exercises when you can will work wonders. Patience is key but it will heal and you will get back to your activities.

If you haven't already got it checked out by a physio then I'd suggest you do. They can massage the area and get the blood flow going and give you specific exercises to do.

Make sure you stretch your calves every day. An ankle sprain usually results in tight calves so keep them loose by the step rise (check out YouTube for this stretch) and foam roller.

Once your ankle can cope then start doing strengthening work. Stand on one leg and draw the alphabet with the other foot. Repeat on the other leg.

Stand on a pile of cushions or a wobble board at a gym on one leg and work up to closing your eyes.

There are other exercises but these ones are typical.

I've found wearing a support bandage on recovery helps a lot but I wore one only when I was back running or if my ankle felt a bit " weak". I'm just back running after I woke up with a painful ankle that came out of nowhere but after a few days it felt fine although I'm still wearing a support on my runs. I've read that it doesn't do any harm to wear a support for several months but I didn't like that idea and tried to wean myself off doing this after a few weeks. A physio will give you specific advise for your ankle.

Strengthening is really important because once we sprain an ankle we're more prone to further injuries so we need to work hard on those ankles!

I hope this is helpful but the most important thing is not to go back running too soon and when you do return try run/walk for a few weeks to test the ankle's stability. Also run on smooth surfaces to begin with and no beach running until the ankles are stronger!

But you will run again and you will get back to your usual stuff. Good luck and keep the faith and let us know how you get on.

[Runner_and_rider in reply to Irishprincess]

Thanks so much for this reply - lots of really helpful info that makes sense. Ankle exercises starting today

[Irishprincess Graduate10 in reply to Runner_and_rider]

Remember to keep doing them once recovered. But they don’t take too much time and effort so they’re easy to fit into a day.

[Sophia1712]

I badly sprained my ankle in Nov 17. It was a whole year before I could kneel sitting on my foot. So definitely take it steady!

(active) rest, ice, compression, elevation. The medic said to do the alphabet with my toes to move the ankle about different ways.

Also, practice balance and core stability exercises. One legged squats are good when your ankle feels up to it and balancing on one foot (in a flat surface...nothing silly!)

[Runner_and_rider in reply to Sophia1712]

Thanks for this. The balance exercises sound really do-able, and doing the alphabet with the foot makes complete sense.

[Irishprincess Graduate10 in reply to Runner_and_rider]

How’re you getting on? I saw your post after I replied to someone else about an ankle sprain! How’s the ankle?

[Runner_and_rider in reply to Irishprincess]

Thanks for asking. The ankle is fine. I'm still doing the exercises most days. However just after the ankle was really on the mend my knee became the problem. I did actually do as you suggested for the ankle which was go to a (sports) physio to find out what was really wrong. It turns out that since I fractured my left leg in 2012 the muscles in that leg which are needed for stabilisation and strength when running were left weakened. They were still fine for what I was doing at the time ie horse-riding and long-distance walking, but just were not strong enough to support the ligaments when running. I am currently doing daily strength and conditioning exercises for those muscles and not running until I get the go-ahead again.

Your advice for the ankle was excellent and was much appreciated. The physio did say that when I run again I will (as you suggested) do the walk/run/walk thing. I am really looking forward to running again and I know the time will come. Till then I'll still keep on with the exercises.

[Irishprincess Graduate10 in reply to Runner_and_rider]

It all sounds as if it’s moving in the right direction then.

Good luck and I’ll watch out for your return post 🙂