You’re out on a run, enjoying the warm sun on your face and those endorphins rushing around your body when you suddenly slip on a curb, twisting your ankle – 'ouch, that really hurt,' you say, or something to that effect.
Spraining your ankle is notoriously painful and can delay your return to training. However, if the appropriate rehab is started early it can quickly help you get your training back on track.
What’s a sprain?
"Sprains consist of the stretching, partial or complete tearing of one or more ligaments in the ankle joint, that exceeds the normal joint limits," (M W Cooke et al; 2009).
You'll be aware of the exact moment you've sustained an ankle sprain, with most people, reluctantly, taking the trip to A & E to check for a fracture.
An ankle sprain causes immediate and severe, acute pain (around the outside of the ankle joint). It commonly affects the ligaments on the outside of the ankle; the anterior talo fibular ligament (ATFL) and the calcaneofibular ligament (CFL).
What causes an ankle sprain?
Typically, on most occasions, ankle sprains are caused by a sudden twist or roll to the ankle or foot when walking, running, or taking part in a sport. A common injury that causes this is your foot slipping off a curb or rolling your ankle on uneven ground.
How can I treat an ankle sprain?
Within the first 72 hours of an ankle sprain, the initial treatment would be to use the following treatment process: Protect, Rest, Ice, Compression and Elevation (P.R.I.C.E.).
If you are unable to weight bear and take a few steps after the injury, then I would advise seeing a medical professional at A & E to rule out a fracture.
Once a fracture has been eliminated, you should weight bear (as pain allows) and rest intermittently in the day. Use a cold compress on the area; a bag of frozen peas normally works quite well, as it moulds around the ankle nicely and something most people have at home.
Always protect the skin by placing a tea towel or pillowcase around the cold pack or bag of peas before placing on the area.
Elevate the foot and ankle when you're sitting or resting to help manage the swelling. Taping or strapping is also useful to help to protect and support the ankle joint.
When should I return to running after an ankle sprain?
Well, unfortunately, there's no ‘one size fits all’ answer to this question. Returning to running after an ankle sprain is guided by the grade of the ankle sprain; mild, moderate or severe pain and function.
According to T J Hubbard, 2008, "Research tells us that it can take at least six weeks to three months before ligament healing occurs."
How can I return safely to running?
Once the pain is manageable, you can start to gradually mobilise, strengthen, and work on balance and proprioception exercises for the foot and ankle. When there is full, painless range of movement and muscle strength is restored, you may return to running.
Seeing a physiotherapist is a great way to receive personal advice, treatment, and a suitable exercise programme to help regain strength and stability in the ankle. They can also tailor the programme to suit your future exercise goals.
Top image credit: Getty Images
