I twisted my ankle a month ago, and I really want to get back to running.?

Question

How long do I have to wait before I can run again? I don't want to twist it again, but it's still tender when I put pressure on it or cross my legs, and I don't want to hurt it worse. And... what exercises can I do without hurting my ankle too much?

Answer 1

Depending on the severity of the damage to soft tissue around your ankle, it could take 6-8 weeks. If it still hurts when you put pressure on it, then running will certainly make it worse. Start with a slow regimen of walking for a short duration and progress it weekly - as long as there is no pain. Also, make sure the shoes you are walking/running in are supportive. They should be changed every 4-6 months (or 3000 miles).

Good luck. See your physician or physical therapist if problems persist.

Here is my standard answer regarding ankle exercises:
First, if you have pain and inflammation (indicated by swelling, redness, and warmth) you need to utilize RICE (Rest, Ice, Compression, Elevation) and possibly see a doctor if it does not resolve.

Exercises:

Single Leg Stance - practice balancing on one foot for 30 seconds. Keep your weight evenly distributed between the inside and outside of your foot. Increase the challenge by tossing a ball against a wall or with another person for a few minutes.

Heel Raises - Raise up on the balls of your feet and return to the ground. Again, keep your weight evenly distributed between the inside and outside of your feet. Increase the challenge by performing on one foot only or on the edge of a step.

Heel Walk - Walk on your heels only for 1-3 minutes.

Resisted Exercises using Theraband or Free Weights:
Note that The ankle joints move in 4 directions: up (dorsiflexion), down (plantar flexion), in (inversion), and out (eversion).

Purchase some elastic bands from a sport or department store. Attach one end to a sturdy object or have someone hold it for you. Adjust the band so it is secured in the opposite direction of each pull:
1. Dorsiflexion: Pull foot back towards your head.
2. Inversion: Pull foot inwards towards other foot (do not move your knee or hip)
3. Eversion: Pull foot outwards towards other foot (do not move your knee or hip)
4. Plantar Flexion: Perform Heel Raises as stated above.

You could purchase ankle weights (1-10 pounds). Start with 1-2 pounds and lie down with the weight wrapped around your foot.
1. Dorsiflexion: Lie on your back and pull toes toward ceiling
2. Inversion: Lie on the involved side and pull toes toward ceiling
3. Eversion: Lie on the uninvolved side and pull toes toward ceiling
4. Plantar Flexion: Perform Heel Raises as stated above.

Resisted exercises should be performed every other day, 1-2 sets of 15-30 repetitions.

Don't forget to stretch, especially if you wear high heels frequently. Stretch your calves and your hamstrings twice a day, 2-3 repetitions, holding for 20-30 seconds.

Good luck.

Answer 2

i know it has been a month but sometimes injuries take a bit longer. that is the blessing of each person being an individual...you can a bit rub your palms together in a circle for about 8 minutes...you will feel some warmth then if you are right handed, place the right hand over the injured ankle and think healing thoughts.. this may seem simple..but many do not understand how we have internal healing abilities for ouselves... what is also good is foot soaks with epsom salts, use very warm water in a basin so that the water level covers the injured ankle...soak for at least 20 minutes..the epsom salts is an ole fashioned remedy that draws out any residual pain or inflammation..once a day while you are watching tv or reading, etc. is fine..these are just ideas that have worked for many..sprains or twists and people want to get back to their normal routine.. it is important to wear an ace wrap for support..if you twisted your ankle severely, it will take a few more weeks at least, before the major pain will be allievated..keep the ace wrap though for support...even when you start to walk or exercise ((((some exercises to do with the ankle is to make a circle clockwise about 5 times and then go counterwise 5 circles; you can then extend the toes up in the air and then down with the toes to the floor position.....do these slowly so the stretch is very slow..sometimes in an injury..the area is contracted and needs to be re -stretched to the normal position... if you can only do one or two of these exercises and you feel pain. stop and try again another time.)))..absorbine jr liniment , even plain ole rubbing alcohol or something like it, a topical usuage but will make it feel somewhat better..do not jump into jogging without working up to it first..like walking for a certain time, increase the next day a little more time, etc..remember to epsom salt soak it afterward for any minor aches and it should jumpstart your recovery pretty good..when you start to jog, find dirt to start on, a beach with soft sand..so the pounding of tarmac isn't too much at first..at least these are some ideas that you can do for yourself..do not forget some of your own personal healing energy after your foot soaks!

Answer 3

You must learn to walk before you can run... be sure to take it slow. Be confident with your steps in walking before you move back into running. I would also suggest using a support for a while until you feel it is back to good working order. Again...walk first, build your strength back up gradually with that ankle.

Another exercise? Swimming would be great for it...very low impact on the ankle, but will build your strength.

Be careful with stretching, not to stretch too far...do a little everyday, farther stretching as your foot will allow without discomfort or pain. The pain itself will say...hey, too much! When you can feel the stretch and it is still within reason...that is where you stop.

Answer 4

I badly sprained my ankle about 3 weeks ago. I was in a hurry going down the stairs, lost my balance and landed on a bad side of my left foot, causing my left ankle to be stretched going on the inside. The first 48 hours were excruciating and the pain was un-believable. I've never had a serious ankle injury before.

So I immediately treated it using the RICE method. The following day, the bruising and swelling were so horrible. I found out that I got a second degree sprain and immediately panicked after that. I had a football game on that week and it been looking forward to it because I've been training for rt. I had teammates that had similar injuries and it took them months to fully recover, some of them stopped playing altogether. So I kinda had a short-term depression because I can't imagine myself not being able to run and play sports anymore.

Because I was so desperate to recover again, I contacted a lot of people that I know who do sports and asked them if they had similar injuries. One friend of mine, from the boy's football team in my university, told me about H.E.M. Ankle Rehab. I got a copy 4 days after I got injured. I immediately read and followed what was instructed and felt improvement on the first day. I was able to walk a bit, but I was in pain.

A couple of days after that, the swelling and bruising were subsid-ing significantly and on the fourth day, I was walking comfortably again. Although I've had felt a bit of stiffness, I continued doing what was instructed. My sister was surprised that I have recovered this fast. I told her about this book and was shocked on how effective the procedures were. I'm just so happy that this book was shared to me and how effective it is.

Heal your ankle fully & fast?

Answer 5

Keep in mind that you can not force yourself to heal, you can only allow yourself to heal. Average Healing Times for someone in reasonable shape, for a sprained ankle: minor - 5 days; severe - 3 to 6 weeks.

Answer 6

Use ankle support and reduce the exercise duration to one third of your previous times. If things went on as usual gradualy and slowly return to your usual .