Running on a sprained ankle is not recommended. An ankle sprain involves stretched or torn ligaments, which are the tough bands of tissue that stabilize your ankle joint. Allowing adequate time for these ligaments to heal is important to prevent further complications.
Why Running on a Sprained Ankle is Risky
Running on a sprained ankle can lead to negative consequences. Compromised ligaments are subjected to additional stress, which can worsen the sprain or lead to re-injury. This disrupts the body’s healing process, potentially prolonging recovery. Ankle stability is also reduced, increasing the risk of chronic ankle instability, where the ankle frequently “gives way.”
Running with an injured ankle can also result in chronic pain, swelling, and inflammation. The body may compensate for the pain by altering gait, leading to imbalances and strain on other joints and muscles, such as the hips, knees, or back. This can create new issues and contribute to long-term dysfunction.
Immediate Care for a Sprained Ankle
Immediately after a sprain, applying R.I.C.E. principles (Rest, Ice, Compression, Elevation) is a key first aid approach. Resting the injured ankle by avoiding weight-bearing activities helps prevent further damage and allows healing. Applying ice to the area for 15-20 minutes every 2-3 hours during the first 48-72 hours can reduce swelling and pain.
Compression with an elastic bandage helps control swelling and supports the joint. Ensure the bandage is not wrapped too tightly to avoid numbness or increased pain. Elevating the ankle above heart level whenever possible helps minimize swelling by promoting fluid drainage.
When and How to Safely Return to Running
Returning to running after an ankle sprain requires a gradual approach, depending on severity. Before resuming activity, the ankle should have pain-free movement, full range of motion, and restored strength. For mild sprains, light jogging might be possible within 4-8 weeks, while more severe injuries could require 8-12 weeks or longer for recovery.
A phased return begins with low-impact activities like walking, swimming, or cycling to build endurance without overstressing the ankle. Gradually, progress to walk-run intervals, slowly increasing running duration and intensity. Strengthening exercises for ankle stability, such as ankle circles, alphabet drawings, and calf raises, are important to prevent re-injury and improve function. Monitor for pain or swelling; reduce activity if discomfort persists.
When to See a Doctor
While many minor ankle sprains can heal with self-care, certain signs warrant a medical evaluation. Seek professional advice if you experience persistent pain and swelling after several days of at-home care. Inability to bear weight or difficulty walking also indicates a need for medical attention.
Other concerning symptoms include a “popping” sensation at the time of injury followed by severe pain, or if the ankle appears deformed. Numbness or tingling in the foot or toes, or signs of infection like redness or warmth, should also prompt a doctor’s visit. Waiting too long for medical help can lead to prolonged recovery, chronic instability, or arthritis in the ankle joint.