How long until you can jog again after spraining an ankle, and are there any aerobics you can do meanwhile?

[Anonymous]

It's not really bad. When I twisted it, it only hurt for a few seconds, so I continued jogging.

About 3-4 hours later, after walking around at work, it started hurting a lot and swelled a little, but I could put weight on it after taking pain killers. Just to give you an idea of the condition.

How long roughly would you say it would take until I can jog again, and do you know of any cardio that can be done in the meantime? (That doesn't involve a pool/gym membership).

Thank you.

[NotJustAnotherGuy]

I've rolled my ankles quite a bit running. Wear a really supportive shoe, or wrap it, and you should be fine to run. Discomfort is fine, but don't run on it if it hurts. To check if it's ready, get between a doorway and put your back against one side and push your foot into the wall while slowly adding more pressure. Don't jump on it or immediately put pressure on it to find out :P not that you would.. it's just some people need to be told before they act without thinking first.

After you've been running again for a while, and when your ankle has gotten close, if not completely, to full strength again-- start incorporating barefoot running, as this will train your ankles. You'll notice the difference almost immediately and quickly see how shoes cripple your ankles by giving too much support. You don't have to commit completely to barefoot running, but should do it every now and then just to strengthen your ankles and therefore reduce the chances of repeating ankle rolls.

As for aerobics with little ankle impact... there is running with supportive shoes / ankle wraps, cycling with low resistance (or if you hate machines like myself, just bike in a high gear), swimming, upper body and core circuit training (do a muscle specific exercise, then jump right into working another muscle w/o rest).

Hope this helps.

[Asker]

Thank you. That was really good information.

So if I get an ankle wrap, it should be okay to jog tomorrow, even if it hurts? I do have supportive running shoes. I was thinking of hopping inside my house for aerobics haha, but it would be weird having one legs stronger than the other!

I didn't understand your doorway test.

[NotJustAnotherGuy]

You have to be able to differentiate from sharp pain and discomfort. Sharp pain = don't do it. Discomfort, slight aches, nagging pains, etc.. is optimal to run through since, with a little care, they are not likely to get worse and this way allows you to continue to workout and make progress without resorting to cross training.

As for the test, it's basically put your back against a wall, and slowly push your foot into the opposite wall.. you could do it in a narrow hall way too.

[NotJustAnotherGuy]

Like this

link

[Asker]

Thank you very much! The wall test caused no pain, and I've been resting it today, so it doesn't hurt much. It's just that yesterday, when working the pain was so sharp, at one point I couldn't put my foot down, so I hope it doesn't come back after running. I'll try though.

[Shyguy_1988]

Running has a significant amount if shock to the angles knees and lower back area, so I suggest since you sprained it to stay away from running for one month to give it time to heal properly, then go from there and see how it feels. In the mean time you can try biking, it has much less stress on your ankles then running though I suggest to wait till your ankle feel ready for that as well but you'll be able to do that before jogging. Rowing is good cardio, but you need a machine/or proper boat for that.

[Shameneyes]

stay off of it for a month. anything to extreme can cause it the injury to become worse. even after pain killers and stuff the injury is still there. do not put weight on it. You are just going to tear something and that could lead to months of surgery/rehabilitation. Put ice on it and keep it elevated on pillows. Don't swim -_- you can drown. Just rest and stay of of your leg