You can sprain your ankle while runningin a blink of an eye , And the Many runners don’t notice the injury or just ignore the problem. If left untreated, an ankle sprain It can become an ongoing problem, depending on intensity Injury and quality of rehabilitation. it is better that Treats ankle pain properly to prevent the future injuries and skewness from happening.
What is an ankle sprain?
Because ankle sprains are such a common injury for runners, it is important to know what a sprain looks like and determine how to treat the injury.
Runners often return to running after an ankle sprain before the ankle fully recovers. sinceThe body reacts to protect Consists napkins, Your normal posture may change without you noticing – affecting your hips, knees and ankles. This can cause yYou develop imbalances that can harm you running technique And make you more likely to sprain your ankle in the future.(1)
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Untreated ankle injuries can also lead to other problems such as peroneal tendinitis and posterior tibial tendinitis, which may lead to long-term recovery and surgery in more serious cases. It is therefore important to take care of the initial injury and give yourself adequate time to heal.
Preventing Ankle Sprain: How You Can Prevent Ankle Sprain
Although there is no guarantee that you will avoid a sprained ankle, there are some things you can do to improve ankle stability. (2)
- Enter 15-30 minutes Warm up and cool down Exercises before and after running. These exercises are recommended for the prevention of all types of sports injuries, including a sprained ankle.(3)
- Perform exercises designed to enhance flexibility, strength and balance that are great for preventing ankle sprains and other injuries – including stretching techniques, balance, strength and agility.(4) try this 8-week yoga program on the adidas Training app To build strength and flexibility!
- Consult a professional if you have a history of ankle injuries or problems for expert advice to improve ankle stability.
What do you do after an ankle sprain?
Ankle sprains can vary in degree – the injury can range from a sprained ankle to a torn ligament. Should Always allow a professional to assess your injuryespecially if:
- You are in so much pain
- You can’t walk
- Your ankle is still swollen 48 hours later
The first line of treatment will include Waiting for the swelling and pain to go away.
Once the foot is pain-free and no longer too swollen, you should add some light exercises to speed up the recovery. Don’t go for a run yet! Try the exercises suggested below, walkAnd the go swimmingAnd the Cycling…any activity that does not cause pain during movement!
Exercises to restore movement, balance, strength and flexibility
The focus is on the following exercises three Key aspects of recovery after an ankle sprain They include:
- Movement exercises to release any tension
- Stability exercises that require controlled strength
- Stretching exercises that restore flexibility in the affected area and surrounding areas
Release tension and restore mobility
Exercise 1: Knee loops
How to do the exercise:
Stand with your feet together until they are touching. Bend your knees a little while keeping your chest up And the Put your hands above your knees. Imagine that your knee draws a circle as you move your lower body in a clockwise motion 10 times, then counterclockwise 10 times. This knee and ankle joint rotation is a great pre-workout warm-up, too.
Exercise 2: Curb / lie down
How to do the exercise:
stand up hip width Far, aloof, on. Now turn both feet outward (lying down) at the same time. Then to the inside (kib). One Repetitions include both lying down and lying down. Repeat 10 times.
Increase flexibility
Exercise 1: Achilles tendon and calf stretch
How to do the exercise:
Stand on the edge of a step with your heels not touching the floor. Lower the heel of the affected foot toward the floor to extend the calf, keeping your knee straight. Bend the knee to stretch the muscles near your ankle. Do both or choose the one that suits you best. Hold for 30 seconds, repeat 2-3 times.
Exercise 2: Sit on the heels
How to do the exercise:
Kneel and sit on your heels with your feet extended. You should feel the stretch along your ankles and legs. Hold for 30 seconds, repeat 2-3 rounds. If you want to increase the stretch, pull your knees up toward your body.
Restore balance and strength
Exercise: one leg stand (versions)
How to do the exercise:
Stand on one leg and try to maintain your balance. As soon as you can occupy the position For 30 seconds, try a more challenging pose: move your head sideways or close your eyes. You can also try lower your hand to touch the ground in front of you, behind you, or for both sides, While stand balanced on one leg.
Exercise 2: One leg squat
How to do the exercise:
standing upright. Lift the uninjured foot off the floor in front of you, keeping the knee extended. Push your hips back and bend the knee of the standing man to squat. Just go as low as you feel Comfortable without losing your balance. Push the heel of the man standing on the ground rise to support to standing position. Repeat the exercise for 5 to 12 repetitionsAnd the snipple 2-3 times.
Consider this:
If time permits, single-leg exercises should be done on both sides, not just on the affected side in order to work toward the same force. Make sure to always start with the affected side first.
Ankle sprain: When can you start running again?
Once you are able to move your foot and walk without any pain, you can do some light Testing Range. If you still feel pain while running or aren’t quite ready to start, you can focus on The above-mentioned Rehabilitation exercises for Restore your tissue capacity before starting to run again. If all goes well, you can Increase the distance slowly per day.
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