How to get back to running after an ankle injury

[SaxPlayer]

I completed Couch to 5K last year and after running regularly for 5K I decided to extend my distance with a goal of a 10K event this October.

After a few weeks and getting up to 7.5K I sprained my ankle. That was on 31 July. I’ve been seeing a sports therapist weekly and am pleased to say that after nearly a month of no running, with rest, and exercises from the physio I’m now pain free and my ankle feels completely back to normal.

I went out for an 8KM cycle this morning and finished with absolutely no discomfort in my ankle at all.

I’m seeing the physio again on Wednesday this week and will ask him about how and when to start running again. However I know there is loads of experience on Health Unlocked and am really interested to hear any advice from people on here.

I’m thinking of leaving it another week or so (just to be sure) and then trying a 1K and seeing what happens. But I really don’t know what to do for the best.

One other thing. I want to get a gait analysis done and probably buy new running shoes as a result of that test. Should I do the gait first before I do ANY running at all? Or do a little to make sure I’m back on track and then go for the gait test?

I just want to do things properly and limit the risk of injuring myself all over again.

Any advice greatly received!!

[Irishprincess Graduate10]

You did the right thing and saw a physio straight away. I made the mistake of badly spraining my ankle years ago (before running) and didn't get it checked at the time. The result is I've had various ankle problems since as running is high impact.

It sounds as if you are ready to try a little jogette but take the advice from your physio. Build up slowly and err on the side of caution. I'm sure you've been told this but you need to do ankle strengthening exercises regularly even after it's healed. Once we sprain an ankle it is more likely to sprain again 😩

If you're running on the trail then lift your legs and make sure your feet clear the tree roots. Likewise for kerbs on street running. (I've been caught out by both hence the warning 🙄)

In this heat my ankle swells quite badly so I keep icing it and I wear a support bandage on it for long runs. You might feel the need to do the same.

Regarding the gait analysis, I would be inclined to try a little trot first of all to test the ankle. The last thing you want is to have a problem on the treadmill and then the gait analysis won't happen.

Good luck and let us know how the recovery goes 🙂

[SaxPlayer in reply to Irishprincess]

Thanks Irishprincess. That’s so helpful.

The physio has given me exercises for strengthening. It makes sense to continue those - thanks for that suggestion. I’ll ask him about any support, such as a bandage, when I first start back. It’ll be so nerve wracking that first run or two!

Thanks for the tips. Everything you say sounds like top advice to me.

[Irishprincess Graduate10 in reply to SaxPlayer]

The first run back is always scary 😭

[Couchpotato2]

Hi, I’d be really interested in hearing what exercises you got given. I weakened my ankle with a few sprains and after resting it, I’ve tried to do rises on both of them but wld appreciate knowing of others!

[SaxPlayer in reply to Couchpotato2]

Hi Couchpotato2 I post weekly running vlogs on my YouTube channel and briefly covered the exercises in my latest video. Perhaps check that out and if it’s not detailed enough then please come back to me and I can expand on it. 😊

My channel can be found at m.youtube.com/channel/UCOD7...

[Couchpotato2 in reply to SaxPlayer]

Thanks, I’ll take a peek!

[Dexy5 Graduate10 in reply to Couchpotato2]

One of the exercises given to me is to stand on one leg, starting at 30 seconds and increasing to one minute. When you can do it with your eyes closed you are doing well- I still can’t 😂

[Couchpotato2 in reply to Dexy5]

I’ve been raising myself so I’ll go on doing that. I think closing the eyes even when you are just standing normally makes it so hard and wobbly!

[Buddy34 Graduate10]

Definitely your sports therapist would be the best person to get advice from. Good luck and I hope all goes well 😊😊

[SaxPlayer in reply to Buddy34]

Thank you Buddy34. Appreciate your good wishes 😊

[davelinks Graduate10]

I sustained a grade1 ankle sprain on Easter Sunday over the park while collecting up the equipment from junior Parkrun when my right foot went into a blind hole covered by grass and I took a tumble, so I was only walking, maybe mine wasn't quite a bad as yours, but still gave me socks, l rested it best I could over the next fortnight as the aching died away, was still getting stabs of pain over the next few months, had the odd short run, after a month or so, taking it easy, getting back into it slowly, am now pain free. I've read that it's wise to strengthen the ankle after a sprain as it can leave it weakened and can happen easily again. So I exercise my ankles more now.

[SaxPlayer in reply to davelinks]

Thanks davelinks. That’s useful information. Sorry to hear about the problems you had. That’s a rotten bit of luck. Pleased you’re running again now.

Good point about strengthening. The exercises my physio gave me are supposed to help with that so will definitely stick with those even after I go back to running.

[Dexy5 Graduate10]

Completely agree with advice from Irishprincess. Good luck at the physio and hope you’ll be back running soon.

[Runawaytrainer]

I'm recovering from an Achilles injury. My physio son told me to go for a walk with TINY runs in it and build it up very slowly. It seems to be working for me. I realise that I was too "all or nothing" and hadn't considered combining walking and running. Hope you heal well, with no setbacks!

[Boxcar Graduate10]

This is pretty much what the physio had me do after tendinitis. I had gait analysis at the point where I was running for a minute. sportsortho.co.uk/wp-conten...