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Who out there has ran on a sprained ankle? updated I did and i survived.
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A week ago coming out of t2 at xterra Tahoe city I rolled my ankle on the curb. It made a popping sound that freaked me out, and for a few minutes I couldn't put any weight on it, but as I was holding on a fence and limping home I started to feel like I was "walking it off" so I made the clear choice and did the run of 5 or 6 miles. For a few days it was bad really limping, but fast forward. Week and I have dull pain and can move it not limping as I go down stairs.... I don't like the idea of staying off it for 12 weeks. I feel like if I ran 2 or 3 miles it would maybe maybe swell up and kinda ache. How many of you guys have just ran on the injury it as it healed?
Side note that was the coldest swim I have ever done in my life! I felt like I was slowly dying.


update: I ran all summer on it, I did not really have pain while running, I ran with a brace for the first few months, (bought like 10 till i found one i liked). The only time i ever resprained it was not running, the usual stuff roll while stepping on bumps and what not.
I got a xray 12 weeks later and it showed some bone that was torn off so definitely not faking it, but really happy i kept running, I think the key is to not injure it while its healing and i did not do that in any of my runs. at around 14 or 16 weeks it finally felt pretty normal.
Last edited by: Cookiebuilder: Oct 21, 18 12:09
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Re: Who out there has ran on a sprained ankle? [Cookiebuilder] [ In reply to ]
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i have run many miles on sprained ankles. after a bit of time letting them heal, i resumed normal proceedings. i have rolled my ankles many times over the past 5-6 years and most of my time ''off'' from running during that time has been to recover from rolled/sprained ankles.

not saying that what i did was a good idea...at all...just that i did it. biking was almost worse because to pull my foot out of the pedal required direct strain on the injured ankle.
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Re: Who out there has ran on a sprained ankle? [jkhayc] [ In reply to ]
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jkhayc wrote:
i have run many miles on sprained ankles. after a bit of time letting them heal, i resumed normal proceedings. i have rolled my ankles many times over the past 5-6 years and most of my time ''off'' from running during that time has been to recover from rolled/sprained ankles.

not saying that what i did was a good idea...at all...just that i did it. biking was almost worse because to pull my foot out of the pedal required direct strain on the injured ankle.

I hear you on the bike thing I just let myself fall over on the dirt the other day rather than do the quick twist. Mtb soft dirt....
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Re: Who out there has ran on a sprained ankle? [Cookiebuilder] [ In reply to ]
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Have you sprained that ankle in the past? If not I would be very careful, not do any running for at least a week, and do a swim/bike focus. Right now- keep icing it, in an ice bucket if you can stand it. Look up some ankle rehab/strengthening exercises and incorporate those for at least a few months. If you have good insurance, it might not be a bad idea to see a sports med doc or foot & ankle specialist to get a quick x-ray to rule out a fracture, and they could give you some exercises to do on your own.

Coming back, just take it slow and ease into some easy running- get an ankle compression sleeve ( something like this:www.coreproducts.com/elastic-pull-on-ankle-brace.html - I like these when coming back from a sprain since they are minimal and will fit in your run shoe- can get them at your drug store, Target, etc), and try to do your runs on predictable, flat surfaces to minimize the chance of rolling it again.

Good luck!
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Re: Who out there has ran on a sprained ankle? [Zissou] [ In reply to ]
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I sprained it the first time about 20 years ago. Since then it has been my loose ankle. I only started running 5 years ago and this is the first time in those five years that i really injured it, instead of the usual ankle roll where nothing really happens. One week out and still is somewhat swollen and aches when I stand. Thanks for posting a link to a brace I was wondering about what to run with... maybe I'll try a treadmill short run Monday or Tuesday and see what happens. Most the first Google searches say no running till it's healed. I can't imagine that people are waiting that long.
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Re: Who out there has ran on a sprained ankle? [Cookiebuilder] [ In reply to ]
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I guess most people aren't as dumb as triathletes though. You probably know deep down what the correct choice is, pain is usually there for a reason.
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Re: Who out there has ran on a sprained ankle? [TriguyBlue] [ In reply to ]
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I sprained my ankle running the first time I got IDF'd (Indirect Fired) in Iraq (my own fault you're supposed to hit the ground rather than run)

Even though I was prescribed ice on it 4 times a day, the buggers in the British Army still made me go out on patrol, carry lots of heavy kit and run!
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Re: Who out there has ran on a sprained ankle? [Cookiebuilder] [ In reply to ]
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A sprained ankle is not going to heal with you running on it or as fast as if you didn't. I continued to run on a freshly sprained ankle and it blew up and was seriously black. Water running if you want to run...
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Re: Who out there has ran on a sprained ankle? [Jackets] [ In reply to ]
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Jackets wrote:
I sprained my ankle running the first time I got IDF'd (Indirect Fired) in Iraq (my own fault you're supposed to hit the ground rather than run)

Even though I was prescribed ice on it 4 times a day, the buggers in the British Army still made me go out on patrol, carry lots of heavy kit and run!
Probably why lots of military guys end up on the scrapheap at such a young age.
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Re: Who out there has ran on a sprained ankle? [jkhayc] [ In reply to ]
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My worst sprain was in a fell race, on the first descent and I niggles it more over the next 5-6 miles. Trying to unclip over the next fortnight was a disaster.

I did the same ankle in a Skyrunning race a couple of years later and had to DNF.
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Re: Who out there has ran on a sprained ankle? [Cookiebuilder] [ In reply to ]
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All Said so far, just had it happened 7 weeks ago and started running again last week. Focused more on the bike.
But I gotta say....cooling it is important and helps a lot , freezing the foot off is a different thing and doesn’t make sense.
A good physiotherapist might help too.

-shoki
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Re: Who out there has ran on a sprained ankle? [Cookiebuilder] [ In reply to ]
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I played field hockey for years on various degrees of sprained ankles. It was always the same ankle, so that was fun. Eventually it got to the point where I'd turn my ankle just walking down the sidewalk, and running/conditioning was severely hampered. I had the Brostrom procedure (lateral ankle reconstruction surgery) one off-season, and the ortho that went in said my ligament was being held together by three inches of scar tissue and a prayer. I was running by the end of that summer and played on the team the following season good as new.

Level II USAT Coach | Level 3 USAC Coach | NASM-CPT
Team Zoot | Tailwind Trailblazer
I can tell you why you're sick, I just can't write you an Rx
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Re: Who out there has ran on a sprained ankle? [Dr_Cupcake] [ In reply to ]
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If you must, the key to running with a sprained ankle is appropriate taping.

I went through a series of ankle sprains quite a few years ago, but was able to maintain high mileage and prevent further sprains by strapping with a non-elasticised tape.

Yes, hockey can be particularly tough on ankles. My last ultra (albeit a short one, only 28 miles but with some serious elevation and gnarly trails) was about 10 days after badly spraining my ankle while playing hockey.

It was still painful to walk on come race morning, but by again resorting to taping I was able to finish the race without re-spraining it or further damage. Yes, it was painful on descents and on the few flats, though it felt strangely felt better in the days following the race.

Strapping technique as follows:
  • Use a non-elasticised strapping tape approximately 1.5 inches in width.
  • Commence taping with an "anchor" approximately 4-6 inches above ankle. Tape horizontally from near the bottom of the calf muscle and near the top of Achilles, around the front of the shin to the back of the calf. Leave a gap of 0.5 to 1 inch between the tape ends.
  • Tape a U from the medial side of the anchor, under the heel and up the lateral side to ankle to the anchor. It should be applied firmly, limiting the range of ankle movement to prevent re-spraining the ankle.
  • Apply a second U-strap, partially overlapping the first U-strap. Again apply medially to laterally and limiting the "turning" movement of the ankle.
  • Finish by applying a second anchor in the same position as the first to secure both ends of the U-strapping.
  • The ankle should feel firmly supported and restricted in it's movement to "roll" and re-sprain.

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Re: Who out there has ran on a sprained ankle? [Cookiebuilder] [ In reply to ]
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Cookiebuilder wrote:
A week ago coming out of t2 at xterra Tahoe city I rolled my ankle on the curb. It made a popping sound that freaked me out, and for a few minutes I couldn't put any weight on it, but as I was holding on a fence and limping home I started to feel like I was "walking it off" so I made the clear choice and did the run of 5 or 6 miles. For a few days it was bad really limping, but fast forward. Week and I have dull pain and can move it not limping as I go down stairs.... I don't like the idea of staying off it for 12 weeks. I feel like if I ran 2 or 3 miles it would maybe maybe swell up and kinda ache. How many of you guys have just ran on the injury it as it healed?
Side note that was the coldest swim I have ever done in my life! I felt like I was slowly dying.

Keep running on it, and you'll just re-injure it more easily again and again, until there's nothing left to heal. Look at how many people in this thread talk about doing just that.

Get it looked at by a professional and treat it correctly as best as possible.

----------------------------------
"Go yell at an M&M"
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Re: Who out there has ran on a sprained ankle? [satanellus] [ In reply to ]
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Oh no doubt, the only way I made it that long on my gimped up ankle was basically marrying myself to the trainer and spending half an hour before each practice getting iced, stretched and taped.

Mad props for running an ultra after your hockey incident. Back when I played I still looked at running as a form of punishment.

Level II USAT Coach | Level 3 USAC Coach | NASM-CPT
Team Zoot | Tailwind Trailblazer
I can tell you why you're sick, I just can't write you an Rx
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Re: Who out there has ran on a sprained ankle? [Cookiebuilder] [ In reply to ]
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I sprained my ankle bodysurfing at Magic Sands Beach in Kona the evening before the IM one year in the mid '90s when I was covering the AG race for Inside Triathlon. It was near sunset and I was shocked to see pro Wendy Ingraham show up at the beach the evening before the race. I had my back turned to the surf looking at Wingnut when I get hit by a wave and tossed around.

The ankle swelled up, etc. so I iced it a lot and tried to stay off of it as much as possible but I did do a 40 minute run a couple days later before I left Kona. It was still black and blue a week or two later and I planned to run a marathon that weekend. My friends suggested I visit a doctor who said it wasn't broken and gave me the OK to run if it wasn't hurting. I finished the marathon with no after effects. Listen to your body. Don't continue a run if the pain gets worse and pay attention if the swelling increases. How old are you? I was in my mid 30s then. I would be more conservative now at 59. Good luck,
Last edited by: Mark Lemmon: Jun 24, 18 14:57
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Re: Who out there has ran on a sprained ankle? [Mark Lemmon] [ In reply to ]
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I am 40 to 44 haha. But 39 for another month. Thanks for all the reply everyone. I'll go see a doctor and brace it up good. Stupid injuries! The trouble with these ankles is you feel like you can run on them as long as you don't re sprain them... So my gut was to stick to the treadmill and wear a brace all day. But really just hoping everyone would chime in and say that is what there doc had them do or their coach... non of us want to get injured more, and none of us want to stop running. I'll try to post updates on this thread just for future readers, I didn't see many ankle threads like this.
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Re: Who out there has ran on a sprained ankle? [Cookiebuilder] [ In reply to ]
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I don't know how many times I've sprained my ankle from soccer. Must be at least 7 or 8 times between the two ankles. Typically I stay off it 2-3 weeks (walking is fine), then get a brace and can do some light running for 2 weeks, then I'll remove the brace and run as normal.

The biggest thing is to make sure you didn't fracture your 5th metatarsal. It's really common to sprain your ankle and fracture that bone at the same time if you rolled it bad enough. Then you'll be sidelined 6-8 weeks.

Anyway, do your PT ankle exercises or you'll end up with really stiff and/or weak ankles. I wish I started taking that advice 10 years ago.
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Re: Who out there has ran on a sprained ankle? [Dr_Cupcake] [ In reply to ]
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Dr_Cupcake wrote:
Oh no doubt, the only way I made it that long on my gimped up ankle was basically marrying myself to the trainer and spending half an hour before each practice getting iced, stretched and taped.

Mad props for running an ultra after your hockey incident. Back when I played I still looked at running as a form of punishment.

Thanks. I took up hockey a couple of years ago after many years of running was finally taking a toll on the body. A few seasons in, I'm aware it was possibly not the wisest choice, but gee it's been fun.
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Re: Who out there has ran on a sprained ankle? [Cookiebuilder] [ In reply to ]
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I'd let it heal, give yourself at least a week or two. Sprained my ankles many times back in my team sports days. In fact I can hardly sprain them anymore... I roll my ankle and barely anything... happens of flat ground sometimes. I digress...

Rest it, ice, wrap it, keep it elevated.
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