Sprained Ankle 😐

[Nicola4038]

So I am a bit of a lurker on both here and the C25K. I graduated last April and have carried on with my running without injury until last Sunday. I went over on my ankle whilst out but didn’t really hurt too much and felt like I could carry on in fact I forgot all about it. Until a few hours later at home it suddenly started to ache and then swell. Had my ankle X-rayed and a break was ruled out and was told I had sprained it and not to exercise until I could walk on it without pain.

I was just wondering if anyone has any advice for when I feel able to run on it and if there is anything I could do in the meantime to aid my recovery.🙂

[Jelly-bean16 Graduate10]

Hi, sorry I don’t. I’ve got a really sore ankle myself at the moment and I’m not sure why. Was fine when I ran but sore afterwards and it hurts to walk on now so I’m thinking rest it for a while. I’m interested in the responses you get.

Hope your ankle (and mine) feels better soon.

[Nicola4038 in reply to Jelly-bean16]

Thank you, 🤞fingers crossed that we both get back out soon.

[Irishprincess Graduate10]

There seem to be a spate of sprained ankles here recently as I just replied to someone a week ago about the very same thing. Sorry you've done this as ankle sprains can take a while to recover but it will get better and you will run again. You just have to be patient.

I have sprained the same ankle twice and it's been a real nuisance. After a year it still complains over longer distances but I keep an eye on it, do exercises every day and I'm still running!

Here’s what I’ve learned over the years:

1. Don’t run while there’s pain. Rest it as much as you can and especially in this heat, elevate it often.

2. If it’s swollen then ice it regularly every day.

3. When pain free do gentle stretching. Just rolling it around is good. Also standing up and down on tiptoes is good.

4. Stretch out your calves a lot. A sprained ankle can cause calves to tighten up so keep these loose and supple. The step rise/fall is probably the best stretch. And use a tennis ball or foam roller for tight calves.

5. You need to strengthen your ankle to avoid another sprain down the road. One exercise is to stand on one leg on a wobble board in the gym or a pile of cushions building up to a minute, then try closing your eyes.

Another exercise is to stand on one leg and “draw” the alphabet with the other foot.

Check out Youtube for other exercises.

6. Consider what kind of surface you run on. I try to avoid long grass as you can’t see the bumps and holes where an ankle can get turned easily. Keep an eye on kerbs too as trips over these happen easily.

7. Wear an ankle support if the ankle feels achey. I still now wear a support now and again.

8. Keep the faith and keep running (just not yet 😕) The ankle will get stronger if you do the exercises and running itself will build resistance 💪💪💪

I wish you well. Keep posting to let us know how you're getting on.

[Nicola4038 in reply to Irishprincess]

I will definitely be keeping away from the long grass as that’s where it happened😆,I think it was a bit of a dip or something that caused me to go over on my ankle.

Thanks for the advice I will give those ankle exercises a try once I think my ankle can take it. 🙂

[Jelly-bean16 Graduate10 in reply to Irishprincess]

Great advice. I’m going to follow those tips too. 👍

[Wimborne]

Must say Irish P said it all beautifully. It can take time for it to heal and for swelling to go down but it will.. RICE and strengthening will help. Rest will also help hugely and not doing too much too soon. I know how frustrating it can be but stay positive. Each day it will have healed a little more and you will see a little improvement even if it’s very small. And as each day is a day more in your recovery it’s also a day closer to that first run again.... 😊