Ankle Sprains
By
Chris Graff
of
Trackcoach.com
Runners often prefer to run on trails or on Cross Country courses
as opposed to sidewalks or roads, as well they should. However,
running on uneven ground (or just running into a pothole or off a
curb) can result in a sprained ankle, which can be very painful. An
ankle sprain is the stretching or tearing of the ligaments in your
ankle which connect your leg bones to your ankle bone (and
eventually to your foot).
The most common type of ankle sprain is an inversion of the
ankle, where you roll your ankle towards the outside of your body,
stretching the anterior talo-fibular ligament. In this case the
outside of your foot and ankle become swollen and painful. Other
than trying to run in areas that have good footing or ones that
aren’t covered by leaves in the fall, there isn’t much you can do to
prevent an ankle sprain, but there are several things you should do
if you get one.
The basic formula for recovery is R.I.C.E. First there is
Rest. Stay off of your feet as much as possible until the
pain stops. Overuse during this time will only slow the healing
process and prolong the injury. That means not only not running, but
not doing anything that involves you moving around too much. Second
is Ice. Ice your ankle for 15 minutes on, 15 minutes off as
many times as possible. A bag of Ice might be too cold on your skin,
so I would recommend either wrapping it in a towel, or using a cold
compress. Personally I find a bag of frozen peas to be just fine.
Third is Compression. Keep the ankle gently wrapped to
increase stability. Don’t tape it up like crazy so that you cut off
blood flow to the foot! Finally there is Elevation. Keep your
foot perched up on some pillows while you are sitting so that the
foot is higher up than your heart. This will also decrease
swelling.
