Ankle Injury

James_Bergin

Hey all,

I just got back into running for the summer, and natrually the first thing that happened is I hurt my ankle. I think I was a little over enthusiastic on my first few runs.

Anyway, does any one have an recommendations for how to accelerate recovery and reduce pain beyond RICE (rest, ice, compression, elevation)? And are ankle braces worth bothering with, or do they not really help that much?

Its been going on since Wednesday last week, so if I don't start to see improvement soon its off to the doc...

Hope to hear some good suggestjons and thanks in advance!

Cheers,
James

cheshirecatastrophe

Well, "hurt my ankle" is pretty vague. On the other hand, still hurting since Wednesday when you haven't run on it...yeah, I'd be at the doctor already. They can tell you whether it's the kind of thing you can brace up and go, or whether you need to rest completely, or whether you need strengthening and flexibility work on your hips and core, etc.

And when you do get back to it, run slower and less (less often, fewer miles) while you get back into the swing of things!

Azexas

Can you be more specific of the ankle pain? Where is the pain? Is it dull or sharp? Does it get better with rest or is it constant?

If you are considering any type of brace, consult your doctor first. It may be a waste of time/ or you could do more damage potentially if you have the wrong type of brace.

If it's been since Wednesday, I'd see a Dr sooner rather than later.

Cherimoose

James_Bergin wrote: »

Anyway, does any one have an recommendations for how to accelerate recovery and reduce pain beyond RICE (rest, ice, compression, elevation)?

RICE reduces blood flow, which slows healing. It's only appropriate to reduce excessive swelling or internal bleeding. Warmth and pain-free movement done often increases circulation and promotes healing. Painful movements may delay healing.
also see
Rice Therapy Under Criticism
caringmedical.com/sports-injuries/rice-why-we-do-not-recommend-it/

Of course, your doctor's advice takes priority.

James_Bergin

Thanks all. Sound advice so far and I'm booked to see my doc.

In the mean time, some.more specifics. The pain is basically a semi-constant dull pain, though I remember the onset was very quick; I went from fine to not fine over the last 15 minutes of my last run.

Since then, its been dull, with a sharp pain if I touch down to hard. Stretching ses to help.

The pain is somewhat generalized around the ankle, but most intense under the ankle bone on the sides of the foot, not along the back of the heel, under the heal, or under the arch. The pain is basically localized on the inner and outer sides of the calcaneus bone.

Anyway, thanks again for the advice and the push to go see the doctor. If there are any more recommendations in the mean time, then great. Otherwise I'm just going to take it as easy as possible and wait to see my doc.

Cheers all,

James

James_Bergin

And thanks cherimoose for the link. Rice was a mainstay of my regime even when I was a regular runner I'm the past. Makes me think I need to rethink that.