Last friday I rolled my ankle very badly while on a run. I was on crutches for about a day and a half, and I've been icing as much as possible, but it's still swollen and it's been almost a full week. I know it's healing though because I went from not being able to walk this past wkend to now being able to walk perfectly normally. I've been biking, but I'm not sure when it's safe to go back to running. Do you think it's okay to go back to running even though it's still somewhat swollen, as long as I'm careful not to roll it again??? (I also have a limited range of motion from side-to-side, but I the motion of running is not fully restricted. I have either a brace or an ace bandage that I could wear.) and I'll be sure to ice immediately after running.
2007-08-16 16:37:02 · 8 answers · asked by banano008 2 in Sports ➔ Running
ps- yes I am preparing for my upcoming XC season with tryouts & 5K time trial in less than two weeks. So I realllyyyy don't want to lose fitness and that's why I'm so eager to get out there.
2007-08-17 04:18:19 · update #1
Normally, if it was swollen, I would say no. But if you were able to bike, you might actually be able to run. But I would just sit out a few more days if possible to let the swelling subside. Even if you don't roll it, just the impact of feet against ground could mess it up.
If you did want to run, I would suggest wrapping it with the bandage or using the brace... whichever you think would hold it more. And icing it immediately after would be a good idea too, no matter whether it actually swelled up more or feels perfectly find or whatever.
2007-08-16 16:59:15 · answer #1 · answered by MLBfreek35 5 · 0⤊ 0⤋
I would suggest that you refrain from running; in fact, it might be a good idea to see a doctor if you haven't already, because ankle sprains can be tricky. If your ankle doesn't heal properly, you'll be at greater risk for injury later on, and there is also the possibility of chronic ankle pain. You're doing the right thing by icing, and you should keep an Ace bandage on it if it's still swollen. The compression will provide support and help minimize swelling. In any case, I would say that you should wait until swelling and pain are gone before you try running; you would still need a brace then as well, however.
2016-03-17 01:07:59 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Well, it's your ankle.
I respect the fact that you want to get back out there.
However, I would wait another week. If you are limited in range of motion, running absolutely positively will aggravate the condition. I've been there more than once.
Practice RICE (rest, ice, compression, elevation), as you have been. The first letter is REST for good reason.
If you must get some running in, do yourself a favor and do it in a pool for starters. Don't bear impact weight on it until you've healed up more.
If you are cycling, you are getting your cardio in, and you won't lose much fitness.
Don't use a brace. I find they often cause more problems than not.
Are you going to be in a race, is that the issue?
2007-08-16 17:44:12 · answer #3 · answered by Anonymous · 0⤊ 0⤋
You're lucky you didn't tear any tendons; that could finish your running career. How would you feel if you could never run again? How many years of running will you give up so you can run a few weeks early? Accept the situation; you will not be ready for XC season this year and that is OK.
I have been running for 25 years and injured my hip, plantar fascia (twice), tarsal nerve, one hamstring, lower back, shoulder (?), got bit by a dog, rolled an ankle two weeks before a marathon (not as bad as yours), had blisters pop bloody and induced a few migraines by over training. I have learned that no one run is so important that you should get a long term injury for it.
You will need another couple of weeks for that ankle to heal without putting pressure on it; biking puts maybe 1/20th as much pressure (impact) on your ankle as running. You will need to resist the rolling over motion again when you run and your ankle is too weak to do it now. If you injure it again, it could be permanent.
Once all the pain AND swelling is gone, wait another week to start jogging on it and only jog on a tack with no little stones on it (pick them up if need be). You will need to strengthen it slowly and eliminate the risk of rolling on it, which means flat, smooth and soft surfaces. Absolutely NO GRASS, since grass tends to have little holes and high spots in it.
Ice, elevation compression and Naproxin (Alleve) should help that sucker get better. But ligaments need time to heal.
2007-08-17 07:29:05 · answer #4 · answered by n0witrytobeamused 6 · 1⤊ 0⤋
Typically, injury takes a while to recover, at least a few weeks and possibly a few months.
When healing an injury, pain is the first thing to go. Just because an injury is painless does not mean it is gone. Other signs of injury, such as swelling or popping or stiffness, may still persisit.
The problem is that, the first injury causes enough damage, so were you hurt again, the second injury will invariably be much worse. It is like tearing a sheet of paper. Without any tear, a sheet of paper is more difficult to rip. With just a small tear on the edge, you can make a huge tear easily. You do not want to risk having the second injury.
My advise is to wait and let it heal for a couple of weeks at least. Once you are ready, start out slow with walking or low intensity run. Only can you bear that then you can go full out running at your old speed.
2007-08-16 17:16:38 · answer #5 · answered by Anonymous · 2⤊ 0⤋
Most semi-minor injuries take longer than a week to recover, so a rolled ankle definitely isn't ready. Keep biking, but if you are concerned about losing fitness, be sure to be biking at a pace where you are breathing hard. That should help. However, don't force yourself back to quickly, the last thing you really want is to aggravate whatever condition you are in at this moment.
2007-08-17 10:42:12 · answer #6 · answered by Tom L 4 · 0⤊ 0⤋
You;ll know within the first two minutes if your ankle is strong enough to run. test it out with gentle strides.If your not in EXCRUCIATING pain, within minutes, and you probably will be in seconds if it is not healed then keep running but don't overdo it. Plan on maybe like a third of your normal distance, even if your're feeling ok.
If you're foot feels fine the next day, you're probably ok to run.
2007-08-16 18:26:23 · answer #7 · answered by zanthus 5 · 0⤊ 0⤋
Your ankle will let you know if it is too soon to run.
.
2007-08-17 07:05:37 · answer #8 · answered by Robert L 7 · 0⤊ 0⤋
no
2007-08-16 16:43:51 · answer #9 · answered by A-Rod 2 · 0⤊ 0⤋