ASK LARA: Ankle Sprains and When to Return to Training
Posted September 18th, 2008 at 12:16 PM by Lara Johnson
Section: Columns, Health & Fitness, Injury & Rehab, Exercise, Ask Lara
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ASK LARA is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK LARA — simply fill out the form at the conclusion of the column.
Q. I sprained my ankle about 6 weeks ago. When can I start running and being active again? I haven’t been doing much activity since other than I’m on my feet a lot at my waitressing job. Sometimes it feels a little sore after a long day. I enjoy running and biking. Can I start back?
~Katie from CT
A. I’m sorry to hear about your ankle sprain, however it seems like you are in a good place to begin building back to your training. Since you’ve been actively walking on it at your job without pain for the majority of time, and since it has been 6 weeks, you are close to recovery. The important thing to keep in mind is to build back gradually without overdoing it.
Otherwise, you could take yourself right back to injury. If you can, start with cross-training in the form of biking or swimming. The non-weightbearing activities will allow for blood flow and fitness without so much strain on the tissue. The elliptical is a good method, as well. (See cross-training tips). If you are unable to cross train, start back slowly to running, beginning with 5-10 minutes, or whatever is appropriate for your pre-injured state.
Ice the area throughout the day, and especially after exercise. Even if it is not swollen, the activity will irritate the area and ice will reduce the inflammation.
Research sources and for more information: [WebMD]
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Lara Johnson holds her M.S. in Health and Exercise Science from Wake Forest University, and is a certified Exercise Specialist from the American College of Sports Medicine (ACSM). A clinical researcher and personal trainer, Lara works hard and plays harder, competing in events from the mile to the marathon as a member of the Boston Athletic Association (BAA).
Lara advocates exercise as the best prevention for disease and disability. She enjoys a training plan that focuses on running and that is complemented with speed-work, strength training, sound nutrition, cross training, and injury prevention.
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Tags: ankle sprain, ask lara, training, training advice
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The Final Sprint
this would have been helpful to see when i sprained my ankle a year ago. i was competing again after 2 weeks but i’ve re-injured since then
September 24th, 2008 at 8:26 pm