SPRAINED ANKLES – THE LAYMAN’S GUIDE

Sprained ankles are the most common and one of the most frustrating of injuries suffered by fell runners, orienteers and trail runners - in fact by pretty much every kind of runner. A single slip or misplaced step whilst running in rough terrain can result in a sudden, painful wrench of the ankle followed by a swelling and soreness that may last for several weeks. Even after this time, the ankle can remain in a weakened state for months. The first thing to do after spraining an ankle is to follow the RICE formula (see RUNNING INJURIES). If there is no ice around, put your foot in a stream. If the sprain is severe, then seek medical advice. The ankle may need to be X-rayed to check that it is not broken.

Try to avoid putting weight on the ankle for the first few days if it is very swollen and sore, but as soon after the injury as possible exercise the ankle by moving your foot in an up-and-down motion with no load on it. Start walking when you are able to do so without feeling pain, and then start running short distances on a level surface. Take great care not to sprain the ankle again, as it will still be very weak and the reflex nerves that stop it from going over may be damaged. Ankle taping is a way of strapping up a weak ankle before each run so that it is less likely to go over again. One method of ankle taping is shown in the diagram. Use rigid (non-stretchy) zinc oxide tape with a width of about 4crn ( I.5in). It is possible to buy a spray that helps the tape stick to skin. It is important that the tape does not restrict your normal running action, otherwise it will quickly tear or pull off. Take care also to prevent the tape from rubbing on your achilles or any other tendon. The tape should prevent your ankle from going right over, but failing this it should at least slow down the rolling action of a potential sprain and give a warning tug on your skin, so that you have time to stop the ankle from going over fully.

Sprained ankles can be strengthened simply by balancing on one foot. This retrains your coordination and strengthens the muscles and nerves. As your ankle improves you can progress to a wobble-board. This is a flat board mounted on a hemisphere, the idea being to try to balance on the board. You should start exercising as soon as possible after the injury, provided that you can do so without pain. After a severe sprain you may need to keep up the exercises for up to six months. A qualified physiotherapist will be able to give specialist treatment and advice on strengthening exercises.