Sprained ankle

[RuthMargaret]

I am not strictly doing the C25K, but I am building up my runs again after being very bad at keeping up a routine throughout December.

Tonight I went out for my after work run, only to sprain my ankle and graze my knees. Ouch - I feel for every 5 year old who has grazed their knees!

The ankle is a bit swollen, and I had ice on it, bandaged it up, and am currently resting it up in front of me.

My question is, does anyone have any advice about getting back into running after I've healed. I am obviously going to be resting over the weekend now, and avoiding any exercise for at least a week or two. I am thinking I will need to start by walking, to build up the strength in my ankle, and do sitting exercises to stretch the ankle.

I'm going to keep an eye on it over the weekend and see how things go.

[UnfitNoMore Graduate]

I’m on the way back from a twisted ankle and I’m taking it really easy... it’s a complex joint and my friend did too much to soon when he hurt his and was out for months and months, as he’s a proper running addict his wife suffered! Slow gentle and short runs after being pain free walking 5k was my choice of route back. My thinking is a twist or strain is an over stretching or damage to ligaments and tendons, so I need to go easy and let them regain strength. So far so good, I started with half mile runs, then miles and am now at 1.5 miles. Hope this helps.

[RuthMargaret Graduate in reply to UnfitNoMore]

Thank you, that really helps. I am going to pop to the minor injuries unit today. Work might be an issue, I'm on the floor with babies all day at a nursery. I hope I'll be able to go back quickly.

[sparks_80]

Hi, I am just at the start, having completed W1R3, but have sprained my ankles numerous times. The best advice in the short term is PRICE - protect, rest, compression, elevation. To help reduce the swelling you can also alternate hot and cold - an ice pack and a wet flannel heated in the microwave for a minute work well. Sprains do often involve the ligaments, and sadly they have no or poor blood supply. This means that they tend not to recover as well as muscles and tendons. When you feel up to it then gentle exercise of the joint is encouraged, but definitely avoid running for a while until fully recovered. Hope it feels better soon, I know very well what it's like!

[RuthMargaret Graduate in reply to sparks_80]

Thank you! It's a first for me, although I've had several near misses since I started running. I avoided most kinds of physical activity from about age 13 upwards, so even the grazed knees were a bit of a shock! I need to keep my eyes on the road!