A sprained ankle occurs when tough bands of tissue, called ligaments, that connect bones are stretched or torn. Many individuals feel the urge to continue usual activities, including running, after such an injury. However, pushing through the discomfort of a sprained ankle can lead to more significant problems and a longer recovery period.
Why Running on a Sprained Ankle is Harmful
Continuing to run on a sprained ankle can significantly worsen the initial injury, turning a mild sprain into a more severe one. The repeated impact and twisting motions involved in running place excessive stress on compromised ligaments, leading to increased tearing or even complete rupture. This can intensify pain and swelling, making ankle stabilization harder. Running also risks damaging surrounding tissues like cartilage and tendons.
Over time, running on an injured ankle can lead to chronic ankle instability, where the joint often gives way or feels loose. This persistent weakness makes recurrent sprains more likely, creating a cycle of injury and delayed recovery. Long-term instability and improper healing can alter the biomechanics of the ankle joint, increasing the risk of developing osteoarthritis years down the line. This degenerative joint disease causes pain and stiffness, impacting mobility and quality of life.
Proper Care and Recovery for a Sprained Ankle
Upon sustaining an ankle sprain, the R.I.C.E. method is the immediate approach: Rest, Ice, Compression, and Elevation. Resting the ankle means avoiding painful activities, allowing damaged ligaments to heal without additional strain. Applying ice for 15-20 minutes every two to three hours helps reduce swelling and numb pain around the injured area. Compressing the ankle with an elastic bandage helps minimize swelling and provides support to the joint.
Elevating the ankle above heart level uses gravity to drain excess fluid, reducing swelling. Managing pain with over-the-counter pain relievers improves comfort during initial recovery. Protecting the ankle from re-injury is important, often involves crutches or a walking boot for severe sprains. Seeking professional medical attention is necessary if there is severe pain, an inability to bear weight on the ankle, or significant bruising and deformity, as these may indicate a more serious injury like a fracture.
Knowing When It’s Safe to Resume Running
Returning to running after an ankle sprain is a gradual process that depends on individual healing progression, not a fixed timeline. Several indicators signal readiness, including no pain during daily activities like walking and climbing stairs. The ankle should also have regained full range of motion, allowing complete flexion, extension, and rotation without discomfort or stiffness. Restored strength in the ankle and surrounding muscles, along with improved balance, are also important benchmarks.
A phased return to running is recommended to prevent re-injury and allow the ankle to gradually adapt to increased stress. This typically begins with low-impact activities like brisk walking, slowly progressing to short periods of light jogging on flat, even surfaces. Gradually increasing distance and intensity over several weeks allows the ligaments and supporting structures to strengthen. Throughout this process, it is important to pay close attention to the body’s signals and reduce activity if any pain or discomfort returns.