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Sprained ankle

Catherine PrattCatherine Pratt
in General Training Discussions

Hi, I've recently joined EN and am in the OS at the mo, with an Ironman in August. About 10 days ago I sprained my ankle quite badly (some idiot barged into me on the dance floor and may also have stomped on my foot in the process). I rested and elevated it for 2 days. Hobbled til about day 5, and am pretty much now back to walking fine now. Still sore after long periods of walking. Attempted to run on it for the first time this morning and made it about 50m down the road. I can't run at all - I get a sharp pain in my foot. I had an X ray on the 1st day, and showed no bone damage, but I personally think X rays are only good at picking up proper breaks, not small fractures...

Anyway - my question is what do I do with the running? I can cycle. I can swim. Do I swim instead of running, or do the "runs", just at walking pace. Or on a cross trainer (v. low impact option)? Or do extra biking? I feel bad, as I'm basically just cycling 3 times a week at the mo. Based on the rate of recovery and how it felt this morning, it's going to be at least a week before I can run again. Nurse warned it may take 6 weeks to fully recover. What do I do if I can't run for 6 weeks??

Any opnions appreciated! Thanks image

Comments

  • cfletchercfletcher
    Don't panic is the first thing. Sprains are hard to recover. Fortunately, we are only in the Outseason. Also, we have three disciplines we are training for and biking is the longest event. If you need to rest your ankle, do lots of biking instead. If you need a tweak to your plan, ask the coaches about swapping out runs for zone 3 bikes so you don't blow out your biking legs. Once you can run, your running legs will come back. Get well.
  • Steven FordSteven Ford

    There is also pool running, which is a hard workout as well. I am sure Nemo will jump in as well on this as she has had to do a lot of that lately. You will be fine, do not rush it though as then you will set yourself back.

     

    Here is a link to a good thread about pool running resources endurancenation.us.dnnmax.com/Commu...fault.aspx

     

     

  • Carrie ChavezCarrie Chavez
    Hi Catherine,

    Bummer!:-(

    Has the swelling and bruising subsided? If not I am a fan of wrapping it with Coban(stretchy and looks a bit like an ace wrap but is sticky). I put a little piece of foam over swollen area and wrap it. It will push fluid out of that area. I cut up an old shoulder pad for the foam-so 90's:-).

    You can run with this on.

    I had foot and ankle joint stiffness after a sprained ankle and a co-worker( I am a physical therapist) mobilized my foot and the little bones in my foot/ankle and waalla, I had full motion and no pain!! Can you get in to see a PT??

    Pool running ROCKS and is a phenominal substitute!!

    Carrie

  • Leigh BoyleLeigh Boyle

    will second Carrie. do you have a local PT you know?? someone who can poke around and confirm if it's just ligament/tendon stuff?? image

    out of curiousity- how was the bruising/swelling afterwards?? where was it??

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