first day back to jogging after a sprain......I'm scared

Grimmerick
Grimmerick Posts: 3,342 Member
edited October 2 in Fitness and Exercise
about 3 weeks ago I sprained my ankle, after about a week I stepped off a curb and sprained it again (it didn't swell or bruise the second time), I have a warrior dash at the end of the month and I really need to be jogging, my ankle feels better for the most part. It feels fine and totally normal unless I stretch it and when I do that its a little tender. I want to try to jog today but I'm a little scared. Any thoughts, like how far I should go I was thinking 2 miles. Should I wear my ankle support or will it strengthen it for me to do it without?

Replies

  • millionsofpeaches
    millionsofpeaches Posts: 372
    You can do it!!! Just take it slow and if anything feels "off" stop.
  • H_Factor
    H_Factor Posts: 1,722 Member
    definitely tape your ankle (or wear a good ankle support). You should probably continue taping your ankle (both of your ankles) for quite a while because its easy to reinjure your ankle.

    as for the distance, I think your ankle will let you know if its strong enough to go 2 miles.
  • Avalonis
    Avalonis Posts: 1,540 Member
    As someone who has had a stage 2 ankle sprain....

    TAKE IT EASY. Seriously. I continued playing football on mine only 3 weeks later, and seriously jacked it up again.

    Tape the hell out of it. Tape it until it hurts. If your ankle can wiggle, it isn't tight enough.
  • russeljames
    russeljames Posts: 103 Member
    ughh, of the curb, this happened to me too, its scary and painful....when i went through this, i found it helpful to jog a route i was familiar with....i was constantly scared that i would hit something i didnt know and possibly roll it again. If you are not in pain, you are probably physically ready to go, i think 2-3 miles is reasonable, thats what i did.

    I really think this is all about confidence, just go for it, dont look back, look forward to your race.
  • Cornpuff32
    Cornpuff32 Posts: 24
    have you been biking or doing any other exercise activity since your sprain? I sprained mine (mild sprain with bruising and swelling) about a month ago, and was able to start jogging slowly on it about a week later. I took two days off and biked at a moderate pace until my ankle swelling went down. I also iced like a crazy woman..first thing in the morning, after exercise and several times through out the day as my schedule allowed (working on a construction site) during the first week of injury. I still occasionally ice it, if it's sore after a jog. I wrapped it loosely when I was exercising or going to be on my feet for long periods of time.

    Definitely don't push yourself past your comfort zone. If you haven't been cross training, try going for a run-walk and test out difference paces with your ankle support on. 2 miles sounds like a good distance. Make sure your support isn't too tight or causing you additional discomfort, ice when you're done. It sounds like you're ready to ease back into your training. Good Luck in the Warrior Dash!

    Source: Personal experience...not a medical professional.

    EDIT: DO NOT "TAPE IT UNTIL IT HURTS"!!! as the above poster recommended. I'd even question an athletic trainer if I was told to do this. Taping or wearing your support is important, but you don't want to loose circulation or do more damage to the injured area especially during exercise. yikes...
  • Sweet_Pandora
    Sweet_Pandora Posts: 459 Member
    I would suggest that you start out with a walk and see how it feels. If you get through a 2 mile walk today then next time you can mix in some runs and walks to work your ankle back into shape.

    Rushing back into running too soon and if you are hesitant will cause you to tense up and possible lead to another injury.

    You are the best judge of your body, just listen to it if you notice anything not feeling good scale back.

    Best of luck.

    K
  • JaydeSkye
    JaydeSkye Posts: 282 Member
    I broke mine playing football in the backyard at my friends house in highschool.

    TAKE IT EASY. Seriously, otherwise you'll be sorry.

    I didn't overdo it and it still took years to get back to how it was before. I mean I didn't have pain, but sometimes while walking it would just turn in and I'd fall. It doesn't happen much if at all anymore.. but its not something you want to experience, esp not as a runner.
  • Avalonis
    Avalonis Posts: 1,540 Member

    EDIT: DO NOT "TAPE IT UNTIL IT HURTS"!!! as the above poster recommended. I'd even question an athletic trainer if I was told to do this. Taping or wearing your support is important, but you don't want to loose circulation or do more damage to the injured area especially during exercise. yikes...

    I meant the sprain itself hurts, not the blood being cut off. Circulation is a good thing ;)

    Thanks for the clarification, I should have added that.
  • Cornpuff32
    Cornpuff32 Posts: 24

    EDIT: DO NOT "TAPE IT UNTIL IT HURTS"!!! as the above poster recommended. I'd even question an athletic trainer if I was told to do this. Taping or wearing your support is important, but you don't want to loose circulation or do more damage to the injured area especially during exercise. yikes...

    I meant the sprain itself hurts, not the blood being cut off. Circulation is a good thing ;)

    Thanks for the clarification, I should have added that.

    phew...I was worried you were going to take that the wrong way!
This discussion has been closed.

Categories