Sprained ankle and running

[Grasshopper Green]

I sprained my ankle pretty badly two years ago. Ever since then, when I go jogging my ankle feels like it's going to sprain again and it hurts. Anyone else experience this? I've pretty much given up on jogging as exercise and do something else instead.

[Carno]

Have you tried wrapping it before you run?

It may be that your ankle never got as strong as it was before the sprain and so it feels weak when you run. I'd say slowly try to do some strengthening excercises and build it back up.

If that's not the problem, it may just never have healed right. Which is a bummer, but you can buy ankle braces and wraps and it should be okay.

[clavus]

The following is only opinion, based on personal history. I am not a doctor, nor do I play one on TV.

Start stretching your ankle today. Roll it onto the side and put weight on it. Now over your toes, keep this up using every possible position that could result in a sprain. Do it every day. Maybe two, three, four times per day. Make it a habbit.

You can make ankles really strong and virtually sprain-proof.

Of course, if you ankle healed wrong to start with, you may be screwed. Get a bike.

[hannukah harry]

i've sprained my left ankle three times. i did rehab exercises for it the first time, and that was the worst of the sprains. can't remember them offhand.

anyways, from my experiences...

first, get a good ankle brace to wear until it feels better when running. i bought one that laces up and has straps that wrap under your heel and then velcro'd to the side, it gave great support.

second, make sure you wear good shoes (both for running and daily use) with good arch support.

finally, try doing some exercises for it... http://www.southhillsortho.com/anklerehab.html

i've found that my ankle never truely 'unswelled.' it's always been a tiny bit bigger than the other, minorly noticably swollen, since the first sprain. the extra fluid could also contribute to some ofthe pain you feel.

[jhkayakr]

I would quit running for good, before you develop arthritis in it. A bike is much easier on your ankles and knees.

[Grasshopper Green]

I haven't tried wrapping it or a brace, those are good suggestions, and thanks.

I'm going to start the ankle exercises you recommended clavus, PhD. and harry. Thanks for the tips.

I'm not devastated by not being able to jog, because I now do other things when I go to the gym, but I have to chase down my son at the park and such. Hopefully these suggestions will help, thanks everyone!

[settie]

Originally Posted by Medusa99

I sprained my ankle pretty badly two years ago. Ever since then, when I go jogging my ankle feels like it's going to sprain again and it hurts. Anyone else experience this? I've pretty much given up on jogging as exercise and do something else instead.

I know exactly what's you're talking about Medusa!
I used to be a ballet dancer, and got some of the most godawful injuries to my ankles. Sprains, breaks, dislocations, the works. And after the brunt of them, I could not run without some sort of feeling like my ankle was going to get injured again. I went all over to see if I could do anything about it. But here's the fact: sprains do more damage in the long term than breaks. And you better believe it, I've had several people back me up on that. :P
So basically, try to do less jogging on treadmills and such. I use machines like the eclipe, which keeps your feet on two pedal-ish platforms and your legs perform the same actions they would while running. Your cardio gets a good workout on the machine too with it. ^_^ You should try machines like the eclipse out instead.
Braces might work in day to day stuff, such as chasing your son down at the park. :P I hardly use my brace anymore, I think I'm pretty used to that possible sprain feel now.

[Grasshopper Green]

Settie, I love the eclipse machine, which is what I usually use. That or I incline the treadmill as high as it will go and get a nice brisk walk going, which gets a good cardio work out in.

[thingstodo]

Yep....sometimes you just have to change what you're doing, perhaps even for good. Low impact like everyone else mentioned is key. Sometimes these njuries nag on forever!

[c172g]

I run regularly, and about three years ago I was out on my normal jog, except I was talking with my wife (who was on a bike). I didn't look down in time to see a small curb, and when I landed on my foot it turned inside and I pretty much came down with my entire weight on the side of my foot. I took a month off of running to let it heal & got right back on it.

I don't think you need to stop running, all the stuff about arthritis & running being bad for you is questionable advice at best (any current PHD's can correct me here). My bone/joint doctor told me long ago to run as long as I can, if it starts to hurt stop doing it (similar to any other exercise). I play hockey at 35, run and do a variety of exercises depending on the season. I feel that running for the last 15 years has helped my body to heal quicker in all cases. When I messed up my knee playing hockey, the heal time was half of what the doctor expected. My ankle, aside from the time mentioned above, has never been sprained since I started running.

I totally agree with the statement above about making yourself "sprain proof". Start out your running with a brace but loosen it up as you get back into it. You want your body to develop the ability to prevent the sprain, not rely on a brace to prevent it.

Good luck...

[BigBlueWrecking]

Did the same thing a year ago. Tore all three ligaments. The thing that hepls me is STRETCHING!!! There are several stabilization exercises like standing on the one foot on a foam pad that really makes your ankle muscles work.

I am running, mostly pain free, 2-3 miles a day.

[pacaveli]

i sprained my ankle 7 times in the course of about 3 months and it was the most painful thing i've ever done. It never did heal right and im prettys ure i chipped a bone. I went to a sports docotor and then physical therapy for baout 2 months. It helped a little, but it's still weak. It doesn't fall into place like the other ankle either.

i learned from my physical therapist that ankle injuries can result from weak leg muscles, stregthen your Hips and Calf muscles if possible

i always was advised to go to store and purchase, what i beleieve is the best ankle brace in the history of the world, the active ankle. It has a hinge on it so it can move, but it's supoortive, i've never sprained my ankle since then. I recomened it

[txd]

One thing that can help with strengthening the ankle is a wobble board