Ankle Sprains and your running
Ankle sprains are a common running injury that may result in anything from minor short term impairment to severe pain and chronic instability. They can arise from seemingly innocuous event – stepping on a slightly uneven surface, to more predictable occurrences eg slipping during an evening trail run in wet conditions.
The ankle is most commonly sprained in an inverted position – this is where the lateral (outside) part of the foot tilts downwards and the force of your bodyweight and momentum causes one or more of the ligaments on the outside ankle bone to stretch. Ankle sprain injuries are typically assigned a grading from 1 to 3 based on the degree of damage to the ligaments.
Ankle sprain grades
- Grade 1 injuries a mild stretch of the ligaments with minimal pain and a fairly quick recovery time between 1 day to 2 weeks depending on capacity to recover.
- Grade 2 injuries are a more severe version of a Grade 1 injury, involving greater damage to the ligaments with anywhere from 2-6 weeks required for recovery.
- Grade 3 injuries involve the complete rupture of 1 or more ligaments. This results in swelling, bruising, and will leave the ankle chronically unstable.

Treatment
Treatment involves rest, and use of ice, compression elevation as often as possible within the initial 72 hour period following the incident. Early mobilisation, such as walking and specific exercises assist in improving the recovery process. In cases where pain is unbearable (particularly focused around the outside ankle and foot) and it is not possible to stand on the foot, an X-Ray may be beneficial to rule out the potential for fractures. Note: X-Rays can not determine soft tissue damage such as ligament ruptureRehab and Pre-hab
