Unlock Running Potential: Custom AI Training for Race Preparation [040a]

Most runners have probably experienced a sprained ankle, especially those who enjoy trail running. With the uneven terrain, stones, and grass, it's easy to misstep and then tragedy strikes, “Ah…” A sprained ankle. The pain is excruciating, and the foot immediately becomes “useless.”

Sometimes, a slippery surface or stepping on an object can cause a sprain. Other times, a simple misstep can lead to it. Many runners who frequently sprain their ankles may find their ankles becoming less “agile,” leading to habitual sprains and even unexplained pain after extensive or prolonged exercise.

According to Rabbit Ears, many runners handle their sprains incorrectly, failing to alleviate the pain immediately. They might resume running once the pain subsides a bit, without proper treatment and recovery, neglecting ankle rehabilitation. This leads to weak surrounding muscles and incomplete recovery, causing further injury.

What is a sprained ankle?

Medically, it is called an ankle joint sprain. It occurs when the foot suddenly inverts or everts, causing an imbalance of gravity, exceeding the ankle's maximum range of motion, tearing the muscles, ligaments, or joint capsule around the ankle, leading to pain, swelling, and limping. Most runners' sprains involve an inward ankle injury.

Based on the pain after a sprain, one can determine if the joint is loose or painful during movement, ruling out fractures. Clinically, ankle sprains are classified into three types: Grade 1, mild injury; Grade 2, moderate injury; Grade 3, severe injury, where the ligament is completely torn. If a Grade 2 or higher sprain is suspected, seek medical attention promptly.

Five steps for emergency treatment of a sprained ankle

PRICE is the principle to follow for acute treatment when immediate medical attention is unavailable. It stands for Protect, Rest, Ice, Compression, and Elevation.

1. Protect

Stop exercising immediately when a sprain occurs, check the injury, completely relax the injured foot, and protect the injured area to avoid further injury.

2. Rest

Injured your ankle and still thinking of finishing the race? NO! Absolutely not. Such impulsive decisions will only worsen the injury, cause unbearable pain, and increase subcutaneous bleeding. To avoid swelling, stop all activities immediately.

3. Ice

Ice, ice! The most crucial step for acute sports injuries. It can quickly stop bleeding, reduce swelling, and relieve pain. NBA stars often put their feet in ice buckets during halftime for this reason. If you're on a marathon track, ask staff for ice. If you're running outside, buy ice from a store or use a water faucet to cool the injured area.

Remember, ice each time for about 15 minutes to avoid frostbite. Rabbit Ears often mentions the 48-hour rule: ice within 48 hours of injury, then switch to heat. Early heat application can worsen swelling, so avoid soaking your feet in hot water on the day of injury.

4. Compression

After icing, use gauze or an elastic bandage to compress the area. This helps stop bleeding, reduce swelling, and stabilize the injured area.

5. Elevation

Within 24 hours of a sprain, elevate the injured foot above heart level, using pillows or blankets while sleeping. Elevation slows blood flow to the injury, aiding in stopping bleeding and reducing swelling.

What else should you pay attention to?

Within 48 hours of a sprain, strictly follow these five steps to relieve pain and reduce swelling. Regarding medication, first stop bleeding, then relieve pain, and finally promote blood circulation.

Many runners like to use blood circulation-promoting ointments like safflower oil after an injury. However, the first rule after a sprain is to stop bleeding, not promote blood circulation. Using such ointments immediately can worsen swelling the next day.

Rabbit Ears suggests keeping injury ointments like Voltaren, available at pharmacies, which can relieve pain and inflammation. After 48 hours, once bleeding stops and swelling stabilizes, you can use blood circulation-promoting medications.

Active rehabilitation training

In the initial days after a sprain, rest is crucial. Once swelling reduces and pain lessens, start light activities to aid local swelling absorption. Active rehabilitation training helps restore foot strength, stability, and agility. Runners with habitual sprains should focus on ankle stability exercises.

1. Relax and stretch

(1) Relax the triceps surae

(2) Relax the anterior tibial muscle

(3) Stretch the posterior calf muscles

2. Flexibility exercises

(1) Ankle pump exercises: alternate between pointing and flexing the foot. If pain-free, perform 360-degree ankle movements. Do 20-30 reps, 3-4 sets daily.

(2) Resistance exercises: use a resistance band for toe pointing, flexing, and inversion/eversion resistance training. Do 10-15 reps per exercise, 2 sets, three times a week.

3. Foot muscle relaxation and activation exercises

(1) Foot rolling with a tennis ball: roll a tennis ball under one foot to relax foot muscles and fascia. Do 3 sets of one minute each per foot.

(2) Towel scrunches: place a towel under your foot and use your toes to scrunch it towards you. Do 3 sets of 20 reps per foot.

4. Functional training

(1) Balance training: practice single-leg standing with eyes open or closed, or on an unstable surface like a balance pad or stacked towels to improve foot stability. 

(2) Heel raises: hold at the highest point for 2-3 seconds, focusing on the eccentric phase. Do 10-15 reps, 3 sets, three times a week.

(3) Single-leg hops: as ankle sensitivity and balance improve, incorporate light single-leg hops to restore ankle explosiveness.

Summary

With all this information, you should have a better understanding of sprained ankles. It's a common sports injury. If there's no pain or swelling after a sprain, it's not severe, and you can continue running. If there's significant pain, stop running to avoid worsening the injury. Don't resume heavy training until fully recovered.

For runners with frequent sprains, the surrounding ligaments are often damaged, causing ankle instability and frequent sprains. These runners should focus on active ankle rehabilitation training.

Want to learn more about sports injuries? Tonight, national first-class athlete and long-distance runner @Jelly Rabbit Ears will continue discussing knee popping and arthritis in the Codoon live room.Click the image below to enter the Codoon live room,Tonight at 8:00 PMDon't miss it with Running Rabbit!