How to Run After an Ankle Sprain
According to Dr. Stephen M. Pribut, "Ankle injuries are one of the most common athletic injuries." Most runners will experience an ankle sprain at some point in their career. Even if you are running for pleasure or fun, an ankle sprain can throw a serious wrench in the works. You can injure your ankle further if you try to run or even walk on an ankle that has not healed completely and properly. However, you risk your ankle becoming stiff if you stay off of it for too long. Only you and your doctor can decide when to start running on your ankle again.
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Instructions
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Walk down a flight of stairs. If you are able to walk down the stairs without much pain, you can begin walking on your ankle. Walk on your ankle gently for several days. First, start by walking around the block. If you still experience no pain after walking the next day, double the distance. Continue increasing the distance until you feel comfortable walking with no pain afterwards.
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Run short distances. If you are able to walk without pain, you may begin jogging slowly while wearing an ankle brace around the block. You can purchase an ankle brace at your local drugstore (see Resources). Wrap the brace tight enough to feel support on your ankle, but not so tight that you can't rotate it. Warm up your ankle by rotating it in circles before running.
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Jump up and down three times. If you are able to jump up and down as high as you possibly can three times without pain, you should be able to run at full speed for short distances without pain.
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Run for longer distances. After approximately one week of running short distances, you can increase your distance as long as you feel comfortable running on your ankle. If you feel any pain while you are running, stop immediately and do not push yourself or try to work through the pain.
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Treat any ankle pain with ice. It is normal to feel some pain and stiffness after running longer distances on a recent ankle injury. Wrap several ice cubes in a washcloth and place it on your ankle for approximately 15 minutes. Repeat as needed.
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Tips & Warnings
Run as far as you feel comfortable---if you are feeling no pain, continue to run.
If you see severe swelling or bruising around your ankle, go to the doctor.
References
Resources
- Photo Credit http://www.sxc.hu/profile/ZoofytheJi
