Sprained ankles are very common and often mild injuries. However, they are still your body’s way to telling you that something is wrong. You should not run with a sprained ankle until it has time to heal. This can take anywhere from a week to 8 weeks to heal, depending on the severity of the sprain. It is very important during this time that you take all the necessary steps to heal completely and properly. If you ignore the pain and keep exercising, you risk:
- Re-injury
- Chronic ankle instability
- Chronic swelling
- Chronic inflammation
- Chronic pain
- Injuries to other joints or muscles
Your body will correct itself in order to accommodate an injury, and that puts strain on other parts of the body like the hips, knees, and back. Don’t let one minor ankle sprain turn into a worse injury later on. In order to get back to running after an ankle sprain, consult with your doctor for severe sprains, or follow these tips for recovery.
Recovering After an Ankle Sprain
Many runners think that a sprain is nothing to worry about. And, in most cases, it isn’t. A few days of rest with the R.I.C.E. method and an over-the-counter pain medication usually allows the tendons and muscles to heal enough that they can get back to their sport. However, if the sprain is more severe than a minor ache, try to minimize the pressure you put on the ankle by wearing a brace, boot, or using crutches. Do not run with an ankle sprain the day of and a few days after the injury. Give your body time to recover
When your ankle is able to support your weight without aids, you can move on the active phase of recovery. This includes balance exercises, physical therapy, and targeted ankle exercises. During this process, tape or brace your ankle for additional stability as the tendons and muscles restrengthen.
Some good exercises to do in the active stage of recovery can be:
- Swimming or water aerobics
- One-leg balancing
- Squats
- Calf raises
- Resistance band stretches
- Bosu ball balancing
- Jump roping
Running After Recovery
After you are able to hold your full weight on your injured ankle, slowly reintroduce running long distances. Start small and slow, and then allow your speed and distance to grow. This may be difficult, especially for long-distance cross country or marathon runners, but reacclimating is important! Once you reach this step, you’ll be back to your normal distance in no time.
Sprained Ankle Treatment in Louisville, KY
It is important to treat even minor injuries with care. The swelling, inflammation, and pain are all indicators that your body needs time to rest and recover. More severe symptoms indicate that your body needs help healing. Dr. Stacie Grossfeld at Orthopaedic Specialists in Louisville, KY can help you diagnose and treat ankle injuries so that you don’t have to run with a sprained ankle.
If you or someone you love has suffered an ankle injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.
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