Sprained ankle 101: A runner’s guide on how to prevent and treat the injury

Understanding sprained ankles

A sprained ankle is an injury that occurs when the ligaments that support the ankle are stretched or torn. This typically happens when the ankle is twisted or turned in an awkward way, often during activities such as running, jumping, or walking on uneven surfaces.

There are two main types of ankle sprains—a common ankle sprain, affecting ligaments attaching the bones of the ankle joint, and a high ankle sprain, affecting ligaments higher up the calf that attach the tibia and fibula bones. Symptoms for both can include pain and tenderness, swelling and bruising, restricted range of motion, and trouble putting weight on the affected foot. High ankle sprain and common ankle sprain recovery time can range anywhere from a couple of weeks to a couple of months, so it’s important to know which kind you are dealing with before running on a sprained ankle.

How long does it take a sprained ankle to heal?

How long to rest a sprained ankle before running again depends on the severity of the sprain. Sprained ankles are classified into three grades of severity. Understanding these grades can help determine when it’s safe to resume running after a sprained ankle.

• Grade 1: Mild stretching or tearing of the ligament, causing slight pain and swelling; 1-3 weeks recovery.
• Grade 2: Partial tearing of the ligament, leading to moderate swelling and some instability; 2-6 weeks recovery.
• Grade 3: Complete tearing of the ligament, causing significant pain, swelling, and instability that requires medical attention; several months of recovery.

Ankle sprain prevention strategies

Preventing a sprained ankle involves taking proactive measures to strengthen the ankle and reduce the risk of injury.

• Strengthen muscles around ankles: Try calf raises, ankle circles, and resistance band exercises like ankle extensions to target the muscles in the lower legs and increase flexibility and strength.
• Pre-activity warm-up exercises: Focus on dynamic stretches for the legs and ankles to warm up your muscles before you engage in any physical activities. Try heel walks, lifts, and standing calf stretches.
• Wearing proper footwear: Whether you’re exercising or just commuting to work, always wear shoes that provide cushioning, stability, and support for your ankles. The right shoes can help evenly distribute the force of impact and reduce the load on the ankles. Features such as a sturdy heel counter, a cushioned midsole, and a secure upper for a snug fit can make all the difference in preventing injury.

How the Adrenaline GTS 24 can help support your ankles

Choosing shoes that offer both support and performance is a smart way to support your ankles. The new Adrenaline GTS 24 is the natural successor to the Adrenaline GTS 23 in the world of supportive running shoes. Here’s what our new offering features:

• Nitrogen-infused DNA LOFT v3 technology, which offers even more softness than the DNA LOFT v2.
• RoadTack Rubber outsole, which offers lightweight durability and rebound, while the air mesh upper provides comfort and breathability with 3D Fit Print for added structure.
• GuideRails® holistic support system, which prioritizes comfort while keeping excess movement in check so you can stay in your natural stride.

How to treat a sprained ankle

Even with the most diligent prevention efforts, a sprained ankle is a common injury, especially for runners. Immediate sprained ankle treatment can include:

• Rest, ice, compression, and elevation (RICE) method: If you suspect an ankle sprain, rest, ice, compression, and elevation can help minimize pain and other symptoms and speed up recovery. If you’re wondering, “Will running on a sprained ankle make it worse?”, remember that rest is essential to preventing further damage and avoiding a prolonged healing process.
• Pain management: Icing and over-the-counter painkillers might help a little bit, but be careful not to put weight on your ankle too soon, as this may aggravate the injury and make it worse.
• Seek medical attention: If the pain isn’t subsiding with the above methods, seems to be getting worse, or you’re noticing persistent swelling and bruising, visit your healthcare provider to confirm it is a sprained ankle and get proper treatment. Don’t forget to follow medical advice for how long to rest a sprained ankle before running or putting weight on it again.

Long-term management solutions

Once you’ve suffered a sprained ankle due to running, the chances are greater that you’ll experience additional sprains in the future. To avoid recurrent ankle sprains, make sure to:

• Monitor for chronic instability: Injuries tend to weaken the joints, so pay attention to signs that your ankle is more unstable than it used to be. Ongoing pain and swelling, difficulty with balance, limited range of motion, or “popping” or “clicking” sounds coming from the joint can all be indicators of chronic instability.
• Continue ongoing exercise: Continuing ankle strengthening exercises is important even after you feel like you’ve fully recovered from a sprain. Add ankle and leg exercises and stretches to your usual routine to build muscle stability and overall flexibility.
• Use ankle braces or taping: Wearing an ankle brace or taping the joint before any physical activity can help stabilize the joint and reduce the risk of re-injury.
• Replace shoes: Even if you have shoes that are good for ankle support, they can become worn out after a while. If the tread is visibly worn out or there is any damage to the upper or midsole, it’s time to get a new pair that can provide the support you need.

Preventing a sprained ankle depends on keeping your muscles and joints in good condition as well as choosing shoes that are designed to provide support. If you’re in the market for a new pair of running shoes, consider the new Adrenaline GTS 24.

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