You may sprain your ankle while running iin the blink of an eye, And Many runners do not notice the injury or simply ignore the problem. If left untreated, the ankle is sprained. Depending on, can become an ongoing problem The intensity of Quality of injury and rehabilitation. This is the best Treat ankle pain The right way to prevent the future Injuries and A sprain from being.
What is an ankle sprain?
Since ankle sprains are a common injury for runners, it’s important to know what a sprain feels like and determine how to treat the injury.
Most runners return to running after a sprained ankle. Before the ankle has had time to fully heal. Because TIt reacts to protect the body. Damaged tissues, Your normal posture can be altered without you even noticing – affecting your hips, knees and ankles. This can cause y.ou Creating imbalances that can harm you. Running technique And makes you more susceptible to ankle sprains in the future.(1)
caution
Untreated ankle injuries can lead to other problems such as Peroneal Tendonitis and Posterior Tibial Tendonitis which can result in long term rehabilitation and surgery in more severe cases. So it is important to take care of the injury early and give yourself adequate time to heal.
Preventing Ankle Sprains: How You Can Prevent Ankle Sprains
While there is no guarantee that you can prevent an ankle sprain, there are things you can do to improve ankle stability. (2)
- Add 15-30 minutes. Warm up and cool down Exercise before and after your run. These exercises are recommended to prevent all types of sports-related injuries, including a sprained ankle.(3)
- Perform exercises designed to develop flexibility, strength, and balance that are best for preventing ankle sprains and other injuries – including stretching, balance, strength, and agility techniques.(4) Try it out 8 week yoga program on adidas training app To build strength and flexibility!
- If you have a history of ankle injuries or problems seeking specialist advice to improve ankle stability, consult a specialist.
What to do after an ankle sprain?
Ankle sprains can vary in degree – the injury can range from a twisted ankle to a torn ligament. you should Always have a professional assess your injury.Especially if:
- You are in a lot of pain
- You can’t walk
- Your ankle is still swollen. After 48 hours
The first line of treatment will include: Waiting for the swelling and pain to go down.
As soon as the foot is pain-free and no longer swollen, you should do some gentle exercises to speed up recovery. Don’t run away yet! Try the exercises suggested below, take a walk, go swimming, Cycling…any activity that doesn’t hurt when moving!
Exercises to restore mobility, balance, strength, and flexibility.
The following exercises are focused on. Three Important aspects of rehabilitation after an ankle sprain and include:
- Movement exercises to release any tension.
- Stability exercises that require controlled strength.
- Stretching exercises that restore flexibility in and around the affected area.
Relieve stress, restore mobility.
Exercise 1: Knee circles
How to exercise:
Stand with your feet touching. Bend your knees. Lifting your chest slightly And Place your hands on top of your knees. Imagine your knees making a circle as you move your lower body 10 times clockwise, and then 10 times counterclockwise. This rotation of the knee and ankle joints is also a great warm-up before exercise.
Exercise 2: Pronation / Supination
How to exercise:
Stand with your feet together Hip width Now flex both your feet outwards (supination) simultaneously. And then the interior (detail). one Repetition includes both pronation and supination. Repeat 10 times.
Increase flexibility.
Exercise 1: Achilles tendon and calf stretch
How to exercise:
Stand on the edge of a step and don’t let your heels touch the ground. Keeping your knee straight, lower the heel of the injured foot toward the ground to stretch your calf. Bend the knee to stretch the muscles near your ankle. Do both or choose one that works best for you. Hold for 30 seconds, repeat 2-3 times Times.
Exercise 2: Heel squats.
How to exercise:
Kneel down and sit on your heels with your legs extended. You should feel a stretch along your ankles and calves. Hold for 30 seconds, repeat 2-3 rounds. If you want to extend the stretch, pull your knees toward your body.
Restore balance and strength.
Exercise: Single Leg Stand (Version)
How to exercise:
Try to keep your balance by standing on one leg. Once you can Hold the position For 30 seconds, try a more difficult variation. You can also try. Put your hand down touch the ground in front of you, behind you, or on either side of you, While Standing balanced on one leg.
Exercise 2: Single leg squat
How to exercise:
Stand up straight. Lift the uninjured foot off the ground in front of you, keeping the knee extended. Push your hips back and bend the knee of the standing leg to squat. Only go as low as you feel. Comfortable without losing your balance. Push the heel of the standing leg toward the ground. to get up Backup In a standing position. Do 5-12 repetitions.And rRepeat 2-3. Times.
Consider this:
If time permits, single-leg exercises should be performed on both sides, not just the affected side, to work toward strengthening coordination. Be sure to always start with the injured side.
Ankle Sprain: When Can You Start Running Again?
Once you are successfully moving the foot and walking without pain, you can lighten up. Trial experience. If you’re still sore when you run or just aren’t quite ready to start, you might want to focus on that. above mentioned Rehabilitation exercises Restore your tissue capacity Before starting to run again. If all goes well, you can. Gradually increase the distance per day.
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