Return to Running After an Ankle Sprain
Introduction
Ankle sprains are a prevalent injury among runners and active adults, often sidelining individuals from their fitness routines. Proper rehabilitation is essential to ensure a full recovery and a safe return to running. This guide, provided by the experienced therapists at Athletic Edge Physical Therapy in San Diego, outlines a step-by-step approach to help you get back on track after an ankle sprain.
Understanding Ankle Sprains
Ankle sprains occur when the ligaments that support the ankle joint are stretched or torn, usually due to a sudden twist or roll of the foot. This injury can range from mild (Grade I) to severe (Grade III), depending on the extent of the ligament damage. Common causes include uneven surfaces, improper footwear, and lack of proper warm-up before activities. Recognizing the symptoms and understanding the severity of your ankle sprain is crucial for effective treatment and rehabilitation.
Phase 1: Initial Rehabilitation
R.I.C.E. Method: The first step post-injury involves Rest, Ice, Compression, and Elevation to minimize swelling and pain. This phase typically lasts 48-72 hours.
Rest: Avoid putting weight on the injured ankle.
Ice: Apply ice packs for 15-20 minutes every 2-3 hours.
Compression: Use an elastic bandage to reduce swelling.
Elevation: Keep the ankle elevated above heart level whenever possible.
Initial Steps: In addition to the R.I.C.E. method, gentle movements like ankle circles and toe curls can help maintain some mobility without stressing the ligaments.
Phase 2: Restoring Range of Motion and Strength
Mobility Exercises: Once the acute phase subsides, focus on restoring the ankle’s range of motion. Exercises like ankle pumps and alphabet writing with the foot are beneficial.
Ankle Pumps: Flex and point your toes repeatedly.
Alphabet Exercise: Use your big toe to trace the letters of the alphabet in the air.
Strengthening Exercises: Gradually introduce strengthening exercises to support the ankle. Start with:
Resistance Band Exercises: Using a resistance band, perform ankle dorsiflexion, plantarflexion, inversion, and eversion.
Calf Raises: Stand on the edge of a step and raise your heels, then lower them slowly.
Phase 3: Functional Rehabilitation
During this phase, emphasis is placed on functional exercises that simulate running movements. On one end of the spectrum, exercises may include heel raises, calf stretches, and balance exercises on uneven surfaces, but here at Athletic Edge Physical Therapy we believe in loading to your full potential.
Balance and Proprioception Training: Regaining balance and proprioception is crucial for preventing future sprains. Use exercises like:
Single-Leg Stands: Stand on the injured foot while maintaining balance, progressively moving from stable to unstable surfaces.
BOSU Ball Exercises: Perform balance exercises on a BOSU ball to challenge stability.
Functional Movements: Incorporate movements that mimic daily activities and running mechanics. Exercises include:
Lateral Hops: Perform small lateral hops from side to side.
Step-Ups: Use a low step to simulate the motion of running.
Phase 4: Return to Running Program
The final phase of rehabilitation focuses on a structured return to running program tailored to your individual progress and goals. This program typically includes progressive increases in running distance, speed, and intensity under the guidance of your physical therapist. We will perform running assessments, looking at your cadence, stride length, vertical displacement, etc.
Gradual Progression: Start with low-impact activities like walking or swimming. Gradually increase the intensity and duration based on your comfort level and pain tolerance.
Walk-Run Intervals: Alternate between walking and running in short intervals, gradually increasing running time.
Monitor Symptoms: Keep track of any pain or swelling. If symptoms persist, reduce the activity level and consult your physical therapist.
Specific Running Drills: Once you can run without pain, incorporate specific drills to improve running mechanics and strengthen the ankle.
High Knees: Focus on lifting your knees high while running in place.
Butt Kicks: Run in place while kicking your heels towards your buttocks.
Key Considerations
Proper Footwear: Choosing appropriate running shoes with adequate support and cushioning can help prevent future injuries and support your ankle during the return to running. We like Altra Running Shoes, Brooks, Sauconys, and some of the On-Clouds.
Gradual Progression: Avoid the temptation to rush back into running at your previous level of intensity. Gradually increase your running volume and intensity to allow your ankle to adapt and strengthen.
Cross-Training: Incorporating cross-training activities such as swimming, cycling, or strength training can complement your running program and enhance overall fitness without placing excessive stress on the recovering ankle.
Consultation with a Physical Therapist: Working closely with a sports physical therapist throughout your rehabilitation journey ensures personalized guidance, monitoring of progress, and adjustments to your treatment plan as needed.
Conclusion
Returning to running after an ankle sprain requires patience, dedication, and a functional performance rehabilitation approach. By progressing through the phases of rehabilitation systematically and focusing on strengthening, flexibility, and functional training, you can safely resume running and achieve your fitness goals.
Recovering from an ankle sprain requires a systematic approach that includes initial injury management, gradual rehabilitation, and a carefully monitored return to running. By following the expert advice from Athletic Edge Physical Therapy, you can ensure a safe and effective recovery, allowing you to return to your active lifestyle with confidence. Stay committed to your rehabilitation program, listen to your body, and celebrate each milestone on your road to recovery.
If you've recently experienced an ankle sprain or are considering returning to running after an injury, please reach out to us today, we are the running specialists of Sorrento Valley. You can reach us via text/call at 858- 371-2575, or book online at https://athleticedgept.janeapp.com/.
