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Location
The ankle joint
consists of the talus and the lower end of the fibula and
the tibia bones. An ankle sprain affects the ligaments around
the ankle, primarily the anterior talo-fibular ligament.
How it affects
your running
Runners often prefer to run
cross country as opposed to roads. Running on uneven ground
can result in an ankle sprain. Total recovery can take between
1-6 weeks depending on the extent of the ligament and soft
tissue damage.
Cause of Ankle
Sprains
Running on uneven surfaces
is a common cause of ankle sprains. Foot imbalance (over pronation)
is also a common contributing factor. Over pronation causes
the foot to roll in excessively during the running stride.
Treatment Ankle
Sprains
R- Rest will speed up healing
time
I- Using ice packs for 15 min sessions will decrease swelling
C- Compression bandages such as Vulkan Ankle Brace will speed
up healing
E- Elevate your foot using pillows to decrease swelling.
Replacing current running shoes and the use of sports/orthotics
and insoles can dramatically improve the healing phase of
the injury.
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