Resuming running after sprained ankle

[Princess Roo]

Anyone have experience with going back to running after a significantly sprained ankle? I took a month off - did elliptical and cross training - and ran for the first time last night. (3.5 miles, easy pace, ankle wrapped while running.) It is sort of achey today - not horrible, but very noticeable. Is that normal?

 

[cewait]

I am going to suggest that what you are feeling is rather normal. I would ice the joint after each run for the next few runs just to help keep the inflammation down. I would also suggest that one may want to consider a NSAID for the inflammation as long as your long runs are under an hour. Take it slow and easy. Since you cross trained your aerobic endurance will feel like you can go – but the joint will take some time to loosen up.

Sprains can be tough to overcome

Good luck

 

[Princess Roo]

Thanks for the advice! I will stick with icing. I purposely ran yesterday with a friend who is slower than I am so that I wouldn't be tempted to run too fast, especially with the nice cool temps! Before injuring myself I had been running 7-8 miles as my weekly long run, but I figured I'd keep it to 5-6 for a few weeks. I really don't want to make it worse and my next half isn't until March. I had planned to race some 5Ks this fall/winter, but am taking that off the table for a few months.

 

[minniebeth]

Have you done any physical therapy or strengthening exercises?
I have a severe ankle injury I'm still recovering from, from last January. I was in physical therapy for a long time and am still doing the exercises at home. They emphasized to me strengthening the ankle after any type of injury is very important as to not reinjure it more severely going forward. I find when I'm really good about doing what I'm supposed to be doing, it makes all the difference in the world. And ice...yes, it becomes your best friend...

Good luck in continuing to heal and start off easy and give it a lot of time.

 

[Princess Roo]

Thanks for the reply. I wasn't given any exercises. I have been working at balancing on one foot as much as I can to build ankle stability. (Got to do that a lot in the lines at Disney last week!)