Don’t Let an Ankle Sprain Stop You From Running

Many of us suffered from an ankle sprain, and many of us made a mistake and rested until the pain went away completely.

An ankle sprain, caused by a sudden, rapid rotation of the foot, is the most common orthopedic injury. About 20% of the population will suffer from it, and the rate is higher in runners.

The statistics show that thousands of people sprain their ankles every day in the US. This injury is one of the main reasons runners visit emergency rooms and have orthopedic surgeries.

Although this is not a serious injury that involves a significant limitation in functioning, in the long term, no less than 50% of people will not return to their previous function even after a long time. It can also lead to a chronic ankle injury, resulting from a high rate of recurrent sprains.

1. The 3 Grades of Ankle Sprains

Ankle sprains are classified into three grades based on their severity. Grade 1 is a mild sprain, grade 2 is a moderate sprain, and grade 3 is a severe sprain. The grading system takes into account the extent of ligament damage and joint stability.

An ankle sprain can be classified into 3 grades:

Grade 1 –

• A moderate tear or over-stretching of the ligaments.
• Mild to moderate pain.
• Little swelling and tenderness.
• Light to moderate difficulty in weight-bearing activities such as walking and running.

Grade 2 –

• An incomplete tear of one or more ligaments, most commonly the anterior talofibular ligament.
• Moderate pain and swelling.
• Some level of instability at the ankle joint.
• Bleeding (bruising)

Grade 3 –

• A full tear of the ankle ligament (usually the anterior talofibular)
• Significant ankle instability
• Severe pain
• Significant swelling and bruising

If you are not sure whether it’s foot pain or ankle pain, you can check the following Foot Pain or Ankle Pain Symptom Checker link.

Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.

The most common sprain is a lateral ankle sprain, also known as rolling the ankle.

2. Sprained Ankle Immediate Treatment

First of all, you, it is strongly advised to seek professional medical attention if any of the following conditions are observed:

• An open wound
• Severe pain
• Serious swelling and/or severe deformation
• Indications of infection, include a fever over 100 F (37.8 C)
• You cannot step on your leg
• If you’re unsure of the grade of the ankle sprain, such as whether it’s a grade 2 or 3, it’s best to err on the side of caution and seek medical attention.

R.I.C.E. Guidelines For Ankle Sprains

The treatment immediately after the injury and the first few days after it should include the R.I.C.E. guidelines:

• Rest – As much as possible, try not to walk on the injured ankle, and keep weight off it as much as possible.
• Ice the ankle three 3 times a day, each time for about 20 minutes. Do not put ice directly on the skin, you can use a thin piece of cloth such as a pillowcase between the ice bag and the skin or even use a bag of frozen peas.
• Compression – Bandaging to reduce swelling as well as immobilize and support your injury.
• Elevate the injured foot above the level of your heart. The elevation helps to reduce swelling.

Remember, ankle sprains require ongoing treatment beyond the initial R.I.C.E. guidelines. Continued care is crucial for a full recovery, so be sure to follow through with the entire treatment plan.

In the case of grades 1-2 ankle sprains, it is now clear that active exercise as explained below only a few days (usually 3) after the injury is not only effective in reducing pain but also improves the rate of recovery and return to sport. Additionally, it significantly reduces the risk of a recurrent ankle sprain.

Active Exercises Treatment

This type of treatment focuses on performing standing exercises that involve carrying weight on the injured ankle.
By doing so, the ankle muscles are strengthened and coordination between muscles and the nervous system is improved, which helps enhance overall stability.
However, these exercises can be quite specific, and people often avoid them due to pain or the fear of worsening the injury. Despite these concerns, it’s important to note that these exercises play a critical role in the healing process and should be incorporated into the overall treatment plan.

3. Sprained Ankle Treatment After a Few Days

Depending on the severity of the sprain, after about 3 days you should start with active exercises that should be done in 2 steps.

First of all, the following guidelines are recommended for the exercises in the next 2 steps:

• It is necessary to carry them out within the limits of pain and not to exaggerate.
• It is recommended to perform at a slow pace for a few minutes a day.
• Progress gradually with the degree of difficulty. Start with exercising on both feet, after that on one leg, and then perform exercises on a cushion according to your personal feeling.

Step one: 4 Exercises standing on two legs:

1. Weight Shift: Move the body weight from the toes to the heel and back.
2. Pelvic Transfer: Transfer weight from one leg to another while moving the pelvic area.
3. Heel/Toe Raises: Move the weight from foot to foot and raise up on the toes with heels in the air.
4. Heel Transfer: Transfer the weight to the heel while the toes are in the air.

Step Two: 4 Exercises on one leg
(practice both legs, start with a healthy leg):

• Balance exercise: Stand on one leg for 7 to 30 seconds. Do 3 sets.
• Leg swings: Stand on one leg and move the other leg back and forth X 20.
• Toe raises – Move the weight from foot to foot and raise up on the toes with heels in the air X 20.
• Balance on unstable surface: Stand on an unstable surface such as a cushion or BOSU ball, and transfer the weight to the heel while the toes are in the air.

Are you feeling comfortable with the movements?
You can take it one step further by practicing with your eyes closed to challenge your proprioception and balance.

Check out this helpful video for more guidance on ankle sprain exercises:

Is that already easy?
Now perform the practice on a cushion or on another unstable surface.

4. Getting Back To Running After an Ankle Sprain

When returning to running, it is recommended to use during the activity an ankle brace for foot support, which provides extra protection for the ankle and is found to be effective in reducing recurrent ankle sprain.

Warm-up

A proper warm-up before running is essential to prevent injuries, including ankle sprain prevention. Mainly, the dynamic warm-up part that lubricates your joints.

Gradual Return to Running

it’s important to do so gradually and carefully. Begin with slow walking and gradually increase your pace until you feel comfortable enough to jog. Then, slowly introduce running intervals into your routine, alternating with walking or slow jogging as needed.

Keep in mind that it may take several weeks or even months to fully recover and return to your previous level of running, so be patient and listen to your body. So, don’t push through pain or discomfort. If you experience any pain, swelling or instability during or after your runs, take a break and consult your healthcare provider.

It’s also important to continue with your ankle strengthening exercises and stretching routine to maintain and improve the stability and flexibility of your ankle.

➤ Running Ankle Sprain Frequently Asked Questions