Sprained ankle

An ankle sprain is damage to the complex network of ligaments and tendons in the ankle joint. A sprain often happens when you are running over uneven ground and the foot lands awkwardly on a rock or other protrusion, either twisting inwards or outwards. Excessive over-pronation, where the foot rolls over on contact with the ground, can also be a cause. With a severe sprain there will be substantial swelling and sharp pain. You should apply the RICE procedure (see Running Injuries article for details), take anti-inflammatory medication and seek professional advice. The first priority is to rest and allow the joint to recover, before beginning a programme of exercises to build up the muscles around the ankle so that it regains strength. Using a wobble board may help to strengthen the joint, but beware of exercising too soon as you risk spraining the ankle again. For the same reason, take great care not to start running too soon. A good test of the strength of the ankle is to try to balance on one leg. If your ankle is still weak you will find it very difficult to maintain balance for more than a few seconds. As the joint regains strength, you will be able to balance for longer. Strapping or an ankle support may help when you first start to run again, but prolonged use of strapping or support will not help the strengthening process and can lead to a long-term weakness in the ankle. Recurrent ankle injuries should be addressed through use of a wobble board (or stability disc) and other strengthening exercises.