Nobody wants to be slowed down by a sprained ankle, especially active individuals and athletes. However, the reality is that sprained ankles are one of the most common injuries that affect our feet, as more than 25,000 people sprain their ankle every day. Many people wonder if they can just push through the discomfort and continue on with their day or their exercise routine.
But can you run on a sprained ankle, or is that something you’ll want to avoid? We explain more about running after an ankle sprain in today’s blog.
Running On A Sprained Ankle
In theory, yes, you can run on a sprained ankle. That said, we don’t recommend it. Unless there is an imminent threat to your safety, like you’re being chased by a polar bear or the zombie apocalypse just started, it’s probably a better idea to avoid running on your sprained ankle. In fact, the less walking you do on it, the better, at least for the first 24-48 hours.
Right after a sprain, you body triggers an inflammatory response to the ligament damage, sending white blood cells to the area. This leads to swelling as the body attempts to prevent additional movement and stress on the injured foot. If you try to run on your sprained ankle, you’re doing exactly what your body is working to prevent. Remember, your ankle ligaments are in a weakened state following a sprain, and they are what provide stability to your ankle. If you continue to put stress on a weak and injured ligament, you’re at a much higher risk of a subsequent sprain. Not only can this cause more damage to your ankle ligaments, but it can also lead to an ankle fracture depending on the forces involved.
The more damage you cause to your ankle, the harder it will be for your ankle ligaments to make a full recovery. This means you’re at a heightened risk for developing what’s known as chronic ankle instability. If your ankle ligaments never fully recover, your ankles will lack stability and you’ll notice that you’ll roll or sprain more often. Again, this can lead to continued pain and discomfort in your ankle.
So while you can run on a sprained ankle if you really want to, it’s not a smart idea, and you could be risking a more severe injury that could present with lifelong symptoms. Instead, take some time away from activity and practice RICE, which stands for Rest, Ice, Compression and Elevation. After a few days of conservative treatment, consider adding some physical therapy or range of motion exercises to help gain strength and flexibility in the region. Slowly reintroduce activity and stress on the area, being careful not to overload the ankle during recovery. Most mild to moderate ankle sprains will eventually fully heal with these conservative techniques and a physical therapy routine.
If your sprain isn’t getting better or it’s clear that you’ve suffered a significant sprain, head to a foot specialist’s office. They can take imaging tests and provide a comprehensive diagnosis to help set you up with an individualized treatment plan to suit your needs. They can help slowly get you back to activity and running, but odds are it won’t be recommended for quite some time until enough healing has occurred.