I don’t get trail running. It is needlessly dangerous. I was walking my dog on a trail in Rock Creek Park the other day and played witness to a poor chap falling on his ass and sustaining one heck of an inversion ankle sprain. I had to help him get back to the street. Thank goodness it wasn’t too far, as I would have hated to strain my back assisting him.
I have no problem with running if it is done occasionally and responsibly. Flat surfaces and predictable scenarios are preferable. The ligaments of the ankle and knee can do their jobs effectively. No surprises, hopefully.
I give you the following arguments to plead my case.
1. Wet
1. WetEven on dry days, sections of trail strewn with leafs and heaven knows what else have the potential to be wet. Liquid moisture lessens the coefficient of kinetic friction on surfaces in the same way as does ice. For a more detailed explanation of the particulars, see “The Physics of Falling On Your Ass.” You’ll get it.
2. Uneven
Paths that are not paved are not safe to run on. Small incongruities on a running surface can wreak havoc on the ankle, especially if the ankle has been previously sprained. If you have had the pleasure of a sprained ankle, you may know that your muscle reaction time to correct out of a divot on a running surface is delayed because of the ligamentous damage.
3. Poorly Lit
This is a no-brainer. Your body cannot adjust nearly as quickly to things that it cannot see. Some trail runners strap lights to their heads and run in the dark. Good luck with that.
4. Obstacles and Distractions
If you are going to go running with your dog, please do not run on a trail. You are potentially throwing so many dangerous variables into the equation that I shudder to think about it. Please don’t. Is that a squirrel?
Image credits: Top photo © Claudia Paulussen/Fotolia; 2nd © Pressmaster/Fotolia
Never,ever trot with your dog over the rocks on the river trail. Been there,done it!
Trying to impress the kiddos. foolish me!!!
Noreen
Especially if the doggie pulls you down a hill. Very dangerous.
i sprained my ankle as i was going down the staris at my son school i missed the bottom stair and fell on my foot it went under me and it has been almost 2 months and swelling is still bad and pain is a 10
If you haven’t seen the doctor, please do. You should probably also get some PT.
I am an active women’s rugby player. In November of 2016 I suffered a Grade 3 ankle sprain, it rotated inside. When it happened it felt like my ankle came out of joint and then went back it. I was in a boot for about 5 weeks, I did PT, and I tape my ankles for rugby games. I have done all the preventative care needed, and continue to strengthen the joint. However, I am still experiencing pain levels so high sometimes I can barely walk, I have not reinjured it since I hurt it in November. Not only is it painful, it also swells up sometimes so large it looks like its broken. The pain is generally on the back near the Achilles tendon, and on the front left side (my left). I am at a loss for what to do, I have not yet had an MRI. The pain is unmanageable, I play a pretty high level of rugby and its extremely difficult to feel like I can play to max potential when I have such devastating ankle pain.
Did you do some PT? You may be playing on a few joints that actually do not move well, which could possibly cause large amounts of pain. I would have the distal fibula mobility assessed in addition to the subtalar and talocrural joints.
This totally depends on what exactly is going on in the left ankle. Bone bruises do take a very long time to heal, usually longer than fractures. I would think that maybe it would take another few months?
I have sprained my right ankle twice. First was in 2014 and the second was in 2016. I didn’t receive any medical therapy to correct and heal my sprained ankle. I’m experiencing pain on my lateral right ankle and i noticed that after those years my right butt cheek seems smaller and weaker than the other. I’m not sure on how to correct it. Should I see a PT ? And are there any specific leg exercises that would help me build strength on my right leg and to correct the imbalance?
Yep. See a PT. You probably have a lack of range of motion in the ankle which is making it more difficult to contract and otherwise utilize the buttock muscles.
I had a grade 3 sprain on my ankle 5 months ago. Been discharged from physio for 1 month. Keep getting pains from the opposite side on the ankle bone to touch and when moving around. Lots of clicking going on when its rotated. Really want to get back to playing hockey but fear it’s not ready and don’t want to have more time off work if it goes again!
I would wear a stability brace when trying those higher level activities. You could also have it taped for stability if there is a trainer available. I would also work a few times weekly on balance / stability training.
When I was about 3 years old I hurt my right ankle walking off the edge/curb of the sidewalk & I didn’t go to the dr. to have it checked out & then when I was in track in my 7th & 8th grade year in Junior High rolled my right ankle both those years running long distance on a rock track & I told my coaches & they never did anything to help & I didn’t go to see the dr. for those two times either. I wear one of those lace up ankle braces with the stabilizing straps on it & I wear it quite a bit & I live on a farm & where we have some good sized rocks in our driveway and when I don’t wear my brace I roll my ankle.
To add to my first post my ankle still hurts to this day especially when the weather is changing.
The single best exercise that you can do for this is probably single leg balancing, but I would get it checked out by either a doc or a PT first. It sounds like there is a degree of instability in the lateral ligaments.
I have a grade two ankle sprain been to the doctor and every time they say wait and rest for 4 weeks at a time has felt better but still feel a pain when I rotate the ankle outward eversión rotation (from pointing to downward and to the left with my left ankle). I feel a slight pinch on the outer part right under the ball in the ankle. They say it’s my atfl still recovering wondering if this is normal as it’s been 7 months now. Still using an ankle brace but still hurts only when rotating outward. When should I get worried regarding surgery? Or when can I expect to be running/jogging and everntually playing soccer?
Get some PT Oscar! There may be some residual stiffness in certain ankle joints that needs to be worked on. You should probably also be doing some balance / stability training.
I partially tore 3 ankle ligaments back in April, Now its October and my ankle still is very painful, it swells when adding heat to it. I have been doing pt for a month… well now since that its been 9 months later. I am doing the band exercises and those are to painful. Do I have to get surgery? Or is there different ways i can help treat my chronic ankle sprain?
Is the PT doing any manual work to the joints of the ankle? If it is just exercises, you might want to switch PT’s and find one that will make sure that the fibula is gliding well and the rearfoot / subtalar joints are moving well.
If you have done all of the above, then I would ask an ankle orthopedist if surgery might be an option.
I have sprained my ankle twice this year playing basketball the first time being a level 3 sprain then the second time be just a basic sprain. How long will it take until I can get back to walking on my foot regularly again!?? Want to get back to work ASAP
Bad sprains can take some time. I would guess at least a week, possibly two? I would get some PT as well to address the instability issue with exercises etc..
I would see an orthopedist who specializes in ankles. My guess is that the lateral ankle ligaments are totally stretched out to the point that you have very little stability in that direction. I would hold off on any major interventions until you have an idea from the MD as to just how unstable the ankle is. The medial pain that you describe may actually be a bone bruise from that side of the ankle cramming togteher during the sprain. Does that make sense?
Thank you so much for your advice! I have an appointment with an orthopedist next week. In the meantime would you advise returning to running with the support of an ankle brace?
I would hold off on the running until you see the doc.
Chronic sprains like this will at least necessitate wearing a lace up brace with playing sports, probably permanently. Your other option would be to have the ankle athletic taped each time you play (which can get annoying). The recovery for this sprain will likely take longer (months) because you keep irritating the same structures. I would get some manual based PT as well to make sure that everything is moving properly.
I had a level 3 ankle sprain back in February is what I was told it was. I was wondering if it could be fractured cause it swells all the time. My toes go numb on me and it still has pain and it hurts if lay my foot down on that side of my ankle
Stiff ankles and ankles that have recalcitrant swelling like yours are the common after-effects of severe sprains. It also sounds like the tarsal tunnel (and the nerve) might be irritated from the swelling. I would see a manually based PT about this. It sounds like the ankle needs some work.
I do think that surgery is a good option in your case. I am frankly surprised that this has not been presented to you as an option at this point. Find the best ankle orthopedist in your area and tell him / her exactly what you just said. The modern stabilization procedures that are done now are really, really good.
Thank you for your reply. I’m surprised nobody has even mentioned that there is a surgery for this type of thing, even if they didn’t feel it would benefit me. And saying “I read on the internet…” is often met with a look, so I haven’t brought it up yet. But I will. Thanks again.
Gwen I believe that one such surgery is called a “Modified Brostrom” procedure.
I’m pretty sure I twisted my ankle around two weeks ago. I was in my phys-ed class and tried to jump as high as I could. I messed up my jump, hitting my foot on a wall. I also messed up the landing pretty bad. I landed on my back if that means anything. Right now, I can walk, run, but when I try to do intensive running then a quick turn, I feel a bit of unusual tension at the ankle I injured. I haven’t seen any doctors, or anyone yet. All I’ve done was ice it for around 2 hours for two days after my injury, and that’s it. I’m still a student also, currently in high school, so I pretty much have to put weight on it every day. I still participate in semi-intensive activities like basketball, floor hockey, and handball. I’m also still pretty good and run in each of these activities. I still have that little strain in my ankle during these activities, but I can handle it pretty well. This is a good thing right? Or should I stop and let the ankle rest?
Ideally I would have it checked out by the doc, but it does sound like this was only a minor sprain. If the pain does not lessen over the next few days that is a sign to back off and let it rest.
Be careful contuining to abuse the ankle in that manner.
Sprained ankle can later cause lower back pain and more
I am going to pain management now due to sprained ankle weeks ago
PT!!!!!! Find an experienced manually-based therapist. That should help a lot.
I sprained my ankle a year ago and they had me stay off of it for almost a month
Its been a year a a couple of months and it’s getting cold and apparently my foot and ankle are hurting
Is that normal!? What can i do
I would get a PT evaluation. There are probably a few joints in the ankle that are stiff and don’t move properly from the sprain.
I sprained my ankle 8 weeks ago I slipped on ice on right foot and fell onto my left foot with my 165 lbs body crushing my foot. I can’t stand the pain now and it’s been 8 weeks. I am wondering if it will ever heal. been going to therapy and nothing is helping.
I would use a soft ankle brace to provide some support. You may also want to consider crutches with a “step through” pattern for a week or so. It is hard to let the ankle rest given that you have to walk around on it.
I am not familiar with what types of outpatient centers there are in Europe Hema. I think that the best strategy would be to call around and ask if there are any PT’s who practice manual medicine.
Hello. I sprained my ankle about 6 months ago and have had PT and that didn’t help. I have partial torn ligament, fluid in my ankle, bone bruise, and some other things I cannot remember. Eventhough it has been 6 months ago and the doctor gave me a shot in my ankle and a boot to wear, and then 2 weeks later she put a soft cast on and it still did not help. she said they should have treated my foot before PT. Do you think at this point I should consider surgery?
Bad bone bruises take a very long time to heal, so it does not surprise me that you are still going through this. If it were me, I would probably wait at least another 3-6 months to see if it heals more. I would in the mean time perhaps do some light strengthening and use a soft ankle support if the ankle feels unstable when walking around in public.
Thank you so so much Dan ,that was very helpful ,I shall find them ,
Finally to ask ,with the same ankle stiffness i do a lot of other activities such as walking ,running, functional training which includes weight lifting and also various other activities .Sometimes i experience pain ,sometimes i dont ,The ankle doesnt swell ,but slight swelling around the joint of my ankle has remained constant.increases a bit when i perform any activities.
,Do i need to protect the ankle joint with a brace or so while performing activities?.which ones would be best ?
what kind of sports activities would be best to gain some flexibility?
There really is not any sport that helps to gain that type of flexibility in the ankle. I would brace the ankle if you are worried about spraining it again (if it feels unstable).
I thank you wholeheartedly for all the replies .
cheers to you !:-)
About two months ago I sprained my ankle, I was given a walking boot and wore it for about to weeks and then went back into my activities using a stabilizer then a flex brace, and for the most part I had no problems just a little pain still and some swelling. I now randomly get an achy pain that lasts a few minutes in the ankle, I also noticed today that this ankle is still slightly bigger than my other one and is a little discolored. I tried doing something’s I used to be able to do but found that I didn’t have complete range of motion in the ankle. Do I just need to take it easy again and do PT or what?
I think that the ankle is probably stiff in certain joints from the sprain. A good manually based PT is typically very helpful in these cases.
Hi, It’s been 5 days now since I slipped w my heels on and sprained my ankle. The first 2 days it got swollen and lessen the 3-5 day, today is my 5 day having my sprain. It doesn’t hurt when I do stretching, but i feel like my ankle bone hurt and stiff around the area whenever I try to walk and put a weight on it .. what should I do? Is it normal?
I did the ice and rest and elevate my sprained ankle most of the time. Whenever I try to walk on my sprained ankle I feel stiffness and tightness around the area and it hurts. What should I do?
It is early, you are probably going to have some pain for at least a few weeks. Give it some time to heal. I would not do anything risky for at least another few weeks. If the pain persists I would see a doctor about it.
Get a lace up ankle brace and wear it whenever you are out and about. It should keep you from rolling it. We have some on our website products link .
What should I do about pain and walking around?
You can talk to your doc about pharmaceuticals. Sometimes anti-inflammatories will help, but that is not my area of expertise.
I sprained my ankle. Ice a few days ago. It is swolden and a bit painful. Ibuprofen helps. My question is, what causes those awful muscle spasms
It could be swelling that causes muscles to lock up and spasm. You are probably also feeling the whole inflammatory effect of damaging the ankle ligaments. It can be quite throbby.
I was playing football and I got an ankle sprain bc everyone on my ankle and a week went by and it was game day again but I was ready I got my foot wrapped and everything and everyone fell on my ankle like last game and it really hurt and then I was forced to walk on it and I never seen a doc or anything bc I felt like it was okay and then about 3 weeks later when I would walk it would fell like a ball in my ankle and it went away and now 5 weeks later I can run and walk on it perfectly fine except when I jump my ankle hurts and I get aches out of no where and there is a slight ball where my ankle is located what should I do ?
I would see a PT. It sounds like the ankle might be a bit stiff from the sprain and might need to be worked on a bit.
I sprained my ankle pretty bad about two years a go and last year I did again
Now when ever I do activities or walk on it it swells. What is that from?
There is also like this vein or something that swells or my ankle
Should I be concerned?
Will it still hurt here and there?
I would have it checked out by a PT or an orthopedist. I would bet that the joints in the ankle are stiff from the sprain, which may be causing some of the swelling with walking.
I would say six weeks is the longest I have seen for a bad sprain.
Hi! About 9 years ago, I sprained my ankle. My doctor at the time didn’t put me in a boot or brace, she just told me to keep it elevated and not walk on it if I could help it. I went back to her some time later because the pain hasn’t lessened. She gave me pain killers. Eventually I resumed daily functions, with periods of time where I would randomly have to ice it or elevate it for a day or two. Fast forward. About three years ago I finally go to her for pain in my hip. She sends me to a physical therapist who tells me I have hip bursitis. I was only 24, and had no idea this could be related to my ankle until reading your article. Now, 3 years later, I am having throbbing pain in that same ankle and it’s incredibly stiff. I now have a new doctor, and she sent me to get X-rays which she said are normal. The pain is still there and I don’t know what to do. Any advice is appreciated. Thank you.
My money is on the notion that the restricted ankle is contributing to the hip bursitis. I would find a good PT who can work on freeing up the ankle in addition to working on the hip. If you do indeed get in to see a PT, tell them that you think that the ankle stiffness is causal!
I would definitely go and see a PT about this. The ankle joints are probably super stiff and need to be freed up. Find a good PT who practices manual-manipulative techniques. It should help a lot.
I finally went to my doc who ordered an MRI, I do not have the full results but my docs office called and said they will be referring me to an orthopedic surgeon. they stated that the MRI showed cystic abnormalities. I am not sure what that means but I am hoping that I will not need surgery, but at same time I don’t want to be in pain anymore.
mary
When I was about 14 years old I was a pretty active teenager and was very involved with skateboarding. I would do tricks while jumping off of stairs. Or I would grind hand rails while skating. One day I was at the skatepark and I was practicing jumping off of stairs. A few minutes later I had landed right on my ankle and I could not walk and put any pressure on it. I went to the hospital, but not very much was done. I only got a brace for my foot and was sent to buy crutches at a CVS. At the time, I didn’t have health insurance and my family had a really low income, so we didn’t buy any crutches. I was also told to see and Orthapedic but never did. I’ve noticed I have lost quite a bit of ankle motion and there’s also a bit of stiffness. I’m scared that my right foot will be stuck like this forever. Is there a possibility that it will return how it used to be if I seek help from a professional ? P.S I can also make my ankle pop real easily by just moving my foot up and down. Thank you I’m advance!
I would see a PT about this. I would bet that there are several joints in the ankle that are stiff from the original injury that need to be jarred loose. If you had a fracture it has undoubtedly healed.
I sprained my left ankle Nov 6..It took 4 weeks just to be able to go to work, with a boot on. I work in construction. Lately, the bottom of my heel has been numb. I’m not sure what it is. All my weight as to be on my heel because I still can’t put much pressure on it. Could this be the cause and will it go away?? Thank you
If you are placing all of your weight through the heel, that is probably causing it. I would try to slowly work on dispersing your weight more evenly throughout your foot from week to week. I would imagine that it will go away once you start making corrections. If it doesn’t go away I would of course let the doc know about it.
This does sound like something that can be loosened up with a few manipulations by a PT. I think it would be a good idea.
I had a rare subtalar dislocation with associated fractures and a heel crack almost 2 years ago. The dislocation was treated successfully with closed reduction and I was cast and immobilized for over two months. I received physiotherapy and was told I would have a full recovery. 2 years later I still cannot walk for over an hour without extreme pain and inability to weight bear the next day. I also cannot run or jump or walk on uneven surfaces. I went back to see my orthopedic surgeon who did xrays and found no arthritis and properly healed bones. After some range of motion tests, he believes that I also have torn ligaments on the outside of my foot as well as a bone chip that was torn away with one of the ligaments from the original injury. I am awaiting an MRI that will determine the surgery he feels I need. My question is, am I doing additional damage by continuing to walk and cause myself pain? I am having difficulty fulfilling my work obligations because the walking and standing renders me immobile the next morning. I am considering if I need medical leave to keep off my foot until surgery or if I should tough it out. As well, should my surgeon have done the MRI sooner?
IF the x-rays look good then you are probably not doing irreparable damage to the ankle. Pain however is our body’s warning system, so if it were me I would minimize activities that inflame the ankle. I would maybe also look in to an ankle brace that gives it some compression and light support. Nothing too bulky. I think that the MRI will give you the final answer as to what is going on.
The dorsiflexion should come back eventually. I would have the PT work on loosening up the ankle through mobilization. That usually helps quite a bit.
I sprained my ankle around 7 years ago (I was 11). I was taken to an orthopedic, who told me to use my foot minimally and wrapped it in a crepe bandage. Since I was young at the time of the incident, the doctor said that I didn’t need to worry much about any pain and that It will gradually disappear. True to his word it disappeared. But I was unable to participate in any kind of physical activity; sports or dance etc. My entire leg sometimes ached. For the past few months, standing for more than 20 minutes leads to a dull ache in my ankle (I also gained a lot of weight). I’ve been to a podiatrist and physiotherapist, only to be told that my ankle cannot be healed/improved from its condition. Apart from the aches, I feel some tightness in my leg right up to my hip. This makes even everyday life cumbersome. Any advice?
Did the PT do some manipulative work on the ankle? If not, I would find one who can assess whether or not some of those ankle joints are stiff and need to be moved around. What you are describing makes me think that this might be a problem with your ankle.
I would definitely see a doc about it. You may need an x-ray.
I sprained my ankle in the end of November, had a boot for a month, then did physical therapy and had a brace for a bit as well. I have my last physical therapy session this week but my ankle still gets very swollen some days. Is that pretty normal and should I expect the swelling to stop at any point? My ankle around the bones swell but so does my whole foot and the top of my ankle.
Some bad sprains will stay swollen for some time (6 months or more). I would also make sure that your fibula bone is moving well, sometimes if that joint gets stiff it can sustain some swelling. Ask your PT about that.
So, I just recently sprained my right ankle and I just previously sprained it during August of 2017 and then sprained my left ankle in October. What do I do if I continue to sprain my right ankle?
I would do some structured PT if the spraining continues to happen. Strengthening up the ankle does help. I do think that getting one of those lace-up braces for the ankle also is a good idea for sports and hiking etc..
BTW I have sprained my ankle while I’m walking down steps and fell down. My whole weight is on my ankle and my ankle was in twisted position while I slipped.
You may have stretched the ligament out, which commonly happens with sprains. It is also possible that some of the joints in the ankle are stiffened from the original injury, which may be causing the pain and swelling with longer walking distances. It is a good idea to have the joints assessed by a physical therapist to see if there is stiffness. This can be improved upon with some simple mobilizations.
About a week ago I landed wrong on my ankle from jumping on a trampoline I heard a cracking sound as I landed. It didn’t hurt much until a few days later. I wasn’t able to walk and was in severe pain I thought it would get better and it did but I do still have some pain and left ankle is bruised from my ankle up to my shin area.
I would see a doc about this. There is a possibility of a fracture, particularly if it is difficult to bear weight through that foot.
I broke my Fibula Sprained and fractured my ankle in the snow on 1-17-18. I am 67 female. Walking boot when up with no weight bearing for 6 weeks. Boot off in a small ankle brace started PT. Started walking with a walker and practicing with a cane. My question is my brother built a temporary ramp to help get me in and out with no weigh bearing. I only have 4 steps to my porch would it be better to go ahead remove the ramp I am hoping to start driving soon and I can pull my car up to my steps as the ramp is 12 ft . Thank you
You should really have someone assess this situation in person if you are concerned about it, because this does sound like a major liability issue in terms of safety. I would get an evaluation from a PT. Make sure that you ask the appropriate questions in terms of using stairs and the correct way to do so when you are doing them in front of your house. Good luck with this!
If it was only one week ago, I would say that this is a normal part of the inflammatory and reparative process. Give it a few weeks and don’t push things too hard. I would expect that pain to subside.
Thank you very much! As far as the stability brace, how often should i wear this? I plan on Day 10 getting on the stationary bike on low and starting to get some cardio in – curious is this is too soon? Since i am able to walk on it i dont want to overdo it but i also want rehab to start so i do not lose any range of motion. Its currently still a bit weird to rotate the foot around in a circle, so im unsure whether Day 10 would be too soon. I appreciate the reply! It has settled my mind a lot – 33 Years old on Wednesday and havent sprained an ankle since high school, things have changed quite a bit! Also a Trip to Hawaii in 30 days, praying for a smooth rehab for that!
Typically, the stability brace is not needed for a very controlled situations such as a stationary bicycle. The brace is usually used more for walking out in public etc. or any situation that involves uneven surfaces. Definitely wear the brace when you are out and about, at least for the next few weeks. Listen to your body, if your ankle is screaming at you after cycling, back off for a few days and start more gently. As always, run this stuff by your doc!
Of course, thanks so much!!
Hello! I sprained my ankle 3 grade last Sunday so now 1 week and three days ago. They did some x-rays of foot and ankle in ER and hospital next day. When it happen it swell like crazy looked almost like a big Apple coming out of my foot. They described me pain killers a big boot and crutches. There is also a fracute involved a ligament broke off and this was pulling a bone part away from the foot. It’s not broken apart the bone but it’s gone off the bone. I have still three weeks till I can go to the MRI it takes time. I try to lay it high ice it and now I’m getting confused of what to do for the next three weeks. They didn’t order any PT yet – when do I usually start with exercising or massaging the foot? It is still super swollen the whole foot after the first week. I took some pain medication at the beginning but not anymore think it helped the swelling cause now the swelling is bigger. Do I have to wear this big boot for 3 weeks? Also at night? Think it has an effect on my knee and when I crutch around I feel like the different hight is not good for my hips. I do have pain and can’t walk on the foot. I tried it with the boot I mean I can tap around but not roll the whole foot. Is there a exercise I should focus on till I get the MRI in 3 weeks? Feel the foot is getting weaker and was reading here about the stiffness super sure if I don’t do anything the next 3 weeks it will be super stiff! So what to do? Motion exercises? I saw all these excersises but I don’t wanna be to early with them cause there is a fracture and it is 3 grade. Maybe you can give me some advise for the next 3 weeks. I don’t wanna do something wrong. Thank you very mucha
You really need to let the soft tissue and the fracture heal, so there is not much that you can do in the mean time. You could most likely work on flexing and extending the toes periodically (like scrunching a towel under your foot with your toes on the floor), and I would also consider getting one of those “even up” shoe balancers so that you are not standing asymmetrically while in the boot. I would get permission from the doc to do the toe exercises.
Okay sounds good! I’m working on that and was reading also something about a little massage with one finger across the ligaments so the tissues stay soft. Also I’m wondering how long would you wear the boot? Got the even up its great! Seems like I can put little weight on it without pain. Can you recommend any other cast for it then the boot like a bandage for later? If yes which one? Thank you
After you are out of the boot, the doc will probably let you transfer to something more comfortable. I do think that the air-casts feel positively awful. I am a bigger fan of the Swede-O ankle lace-up braces. They protect the ankle from rolling quite well.
I sprained my ankle a long time ago, like years. Im 15 and for a long time now my calf and ankle have felt stiff. Every time I rotate my ankle it makes a loud popping noise. I rotate it a lot because it reliefs the stiffness some. Is this normal and is there anything I can do about it?
Maybe. You might have have some stiffness in a few of the joints in your ankle as a result of the sprain. Your best bet is to find a good physical therapist who specializes in manual therapy. I would ask around.
If it is fractured, running the race would be about the most dangerous thing that you could possibly do. If it is not fractured, it is still a very, very bad idea based on what you just said. I would cut your losses, get an x-ray, and treat it according to the doc’s recommendation.
Hi I rolled my ankle badly again and Ive had cts and X-rays it seems that Ive redone a chronic avulsion injury from the past I never checked out, I’m hoping the bone fuses back together, do you know anything bout these types of injuries and I’m hoping it does not require surgery, any info would be great
I would guess that the doc would put you in an immobilization boot for 4-6 weeks to allow the avulsion to heal back into place. That is usually preferable to surgery.
My 19 year old daughter sprained her ankle a year ago. When she walks a lot or stands for a long time it still hurts. Should I take her back to get it looked at?
I would say definitely. Either a PT or an orthopedist would be a good start.
Hi I am the mother of a 16 yr old teen girl who sprained her ankle a year ago it never got better we’ve done a round of therapy have the the crutches,boots,ankle braces etc we’ve finally got a referral for an MRI next week. The problem is every since we’ve gotten the lace up brace which was amazing the first day is now causing her severe pain to the point she can’t walk again and now has severe pain in left buttock muscle and her ankle keeps seizing and locking up. What exactly is there left to do besides surgery? An what can she do to alleviate pain??? Thank you in advance.
1. Get the MRI. There may be something structurally going on.
2. Did the PT actually physically work on the ankle joints, or did they just prescribe a bunch of exercises? If the latter is true and the MRI is clear, find a MANUALLY TRAINED PT or DO who can work on mobilizing the ankle joint. My guess is that she has some stiffness in one or more of the ankle joints.
3. If the brace is hurting her ankle, try a different one.
I would start with a stationary bicycle for the week and see how that goes first. Running can be tricky with sprained ankles, particularly if you are running on uneven surfaces. If the bike thing goes well, I would progress to a slow jog on a treadmill (flat, easy surface). It might be a good idea to consult with a PT in order to see if a soft stability brace is in order for sports etc..
I sprained my ankle almost two years ago, now I have a constant burning in my ankle and my big toe has gone numb recently. I am not sure what to do.
I think that this warrants a trip to the MD. You might have irritated one of the nerves.
Hi, I suffered a bad sprain of my right ankle approx. 3 years ago. Foolishly I didn’t follow the doctors instructions regarding exercises. I now have limited movement in my anke and I have resigned myself to this. Over the past few weeks I have started to feel an achey pain on the sole of my foot (ball not heel), this is worse when I have been stationary for a while and particularily when I get up in the morning. Any advise on what this could be??
Plantar fascitis maybe? This could be related to a lack of dorsiflexion in your ankle which often happens after sprains. I would find a manually based PT and see how the ankle joints are moving.
Yes, this is common, and I would bet that there is appreciable stiffness in some of the tarsal joints etc.. A good, manually trained PT should be able to assess and address this problem.
8 weeks following grade 3 lateral ankle sprain (ruptured ATFL and longitudinal tear in PBT), I am experiencing aching pain on the medial side after exercise. Could this be bursitis?
I think that the more likely explanation is that you might have actually compressed the medial side bones together when your ankle turned. A grade 3 sprain means that the ankle inverted quite a bit. If the medial joints were compressed and irritated it will take many months for that to subside.
Hello
I hurt my left ankle a couple times just over 2 weeks ago misstep going up the steps just slightly turned it then stepped in a hole outside got it again it hurt not bad I didn’t realize I was limping then about 5 or 6 days later the pain and swelling also started in my right ankle. I’ve never heard of this I’m still doing what I normally do some extras with the steps and baby gate but the pain swelling and itching is just getting worse I elevate it when I’m sitting. I have sprained both as a child and I now have osteoporosis some how wonder if that matters I have been more active recently but it had also been a couple of weeks before this they are always hurting worse with any weight or even just putting them down towards the ground and painful to the touch. I waddle around and wonder if I should be just keeping weight off a lot more
Sorry so long any advice would be greatly appreciated to get this pain and swelling gone and be me again. Thank You
Nice article
An ankle support brace might make the walking a bit easier. It is a matter of finding one that is comfortable yet supportive. If it was a bad sprain there is always the possibility that there might have been a fracture, the only way to confirm that is with an x-ray. The ankle usually bruises up with more marked sprains. It might be worth your while to see the MD about this.
I sprained my ankle over 5 weeks ago. I still have tenderness & swelling. I still ice & elevate. I wear a brace most of the time for support. How soon should i be doing PT exercises? I have done a few of the ones you have videos for. I am concerned that I am agitating it – as it seems to be more sore than I expected it to be at this point and it recently started popping. Not sure if that is a good sign of healing or not.
Thanks for any feedback.
If it happened five weeks ago and it is still really agitating, I would get an x-ray to make sure that there is not a small fracture. People can still walk around on small fractures, but there would be a potential for it to worsen.
I sprained my right ankle 2 years ago and got a scan and they found bone bruising in the talus and partially torn deltoid ligament. But 2 and a half weeks ago I sprained my ankle again and couldn’t walk the first week as it was swollen. My ankle is very stiff now it still slightly hurts to walk but is not swollen anymore and the joint is unstable. Do you think it is worth getting another mri scan?
Meh, it kind of depends on how things go. I would definitely touch base with the doc though. He or she might recommend that you wear a stability brace for a while.
Have you seen a PT about this? It might be a good idea to have it looked at to see if stretching or stabilization is in order.
Hi i am 27 yrs old i steped over uneven surfsce and I sprained my ankle 2weeks back after 1week I visited doc coz my swelling is not reducing then the doc said nothing much but small crack in my hanging tebia down the line and need to do cast for one month so I visited HoD for second opinion he said not to do coz that time m able to walk well with out pain killers but the swelling and little discomfort what I worried for now m on the starting of 3rd week suddenly I noticed when I walked for long my pain increased now m putting my ankel Sprint every time no swelling but pain is there when I touch that area and when I walk too much what should I do how much time it takes to recover
Hmmm that is a tough one to answer. I am a little bit concerned that the pain is increased. I would maybe see the doctor and see how that fracture looks. The fracture would need 4-6 weeks to heal, but if you are putting too much weight on the ankle that could be slowing things down.
I would find a good PT and get an evaluation.
I’m a fit 42 year old who walked 3 miles daily walking to work until I fell 7 weeks ago. I was power walking, stepped up on a curb and my ankle rolled and collapsed. I went in for an X-ray and was told it was a borderline grade 3 sprain. Crutches for 2 weeks, then started swimming and using a recumbent bike at home. It was improving until I went to a concert at week 5 and stood in a walking boot for 3-4 hours and walked a couple blocks. It felt like week 2 again. Now at week 7, I’m still in the original air cast w/ compression bandages and it aches from inside across the top where my ankle and foot meet, burning behind the ankle bones and stiff, achy toes and foot. There is no added pain or tenderness when pressed upon near any of the bones and I can walk on it without horrific pain. It hurts like crazy to stretch it and feels best when In a bandage- the air cast is super uncomfortable now. It does hurt went bumped or if I put my foot down wrong. At night it gets super achy if I let the weight of a blanket lay on my toes. I’m concerned it’s not improving as quickly since the the reinjury at the concert as compared to the first few weeks. I started swimming again, in the air cast, last week and am on day 3 of the bike again. Should I be concerned or trying anything else to speed up recovery?
Bad sprains can behave like that. I think that in these cases it might be a good idea to get some physical therapy. I would be willing to bet that there is a bit of stiffness in a few of those ankle joints that could use some work.
Greetings and Salutations! I have now sprained my ankle four times in the last three years. I am a teenage girl and I run track and I also happen to be very clumsy. Each time I do it, I give it some rest time, and it mostly goes away, but I have the occasional flare up. My question is that are the long term effects of me re-injuring my ankle in a fairly short time span going to be detrimental? Like, am I going to have a lot of issues with age?
You may have some longer term implications from repetitive sprains. If it has happened many times, I would see a PT about this and get a battery of exercises for starters.
Did the PT’s actually physically work on the ankle joints? If not, ditch the old PT’s find a PT who is experienced in performing MANUAL THERAPY. A chronic swelling or stiffness in my opinion usually results from the ankle not being able to move smoothly through certain joints. The distal end of the fibula in particular can get a bit sticky and mess things up in terms of total recovery.
The current MRI might of course shed some light on the situation, but if the MRI is clear, I would try the manual-based PT route.
I don’t think my previous PT did, which frustrated me because I felt like it wasn’t helping at all. But if my orthopedic gives me a note to get physical therapy again which is what he most likely will do, I’ll go to another one. But the swelling in my ankle is at the distal end of my fibula and you can see the difference compared to my other ankle when for example I stand on the tip of my toes. How could that mess things up in terms of total recovery? Can it be fully healed?
That swelling probably needs to go down for full function to come back. I definitely think that having some manual work done on the fibula would help that.
I sprained my left ankle exactly 5 weeks ago. It was due to a silly misstep and I was unable to walk. After X-ray, the docs were sure that it was a Grade-2 sprain and advised me to use a POP slab for 15 days. I have been doing physio therapy since the last 2 weeks. The therapist has been doing all types of bending and stretching exercises. Now I’m able to walk but there’s constant limping. I don’t have any pain right now but there’s still swelling. No matter how much I try, I can’t walk properly without limping. Please help.
I would say that if it is going in the right direction this is a good thing. Marked sprains can take quite a while to rectify. I would try to walk as normally as possible, even if that means slowing yourself down. Allow things to heal, take everything slowly.
Hello Mr. Baumstark,
I suffered a grade II sprain 4 weeks ago while playing soccer. I currently have no pain when i stand on it or walk on it. The bruising went down and now the only problem is that my ATFL is still swollen. there is also popping noises that developed on my ankle. There not painful but just cause panic in me. Is there anything going on that I should be worried about?
There is a risk of re-spraining because of the laxity at the ATFL. You should probably start up a stabilization exercise routine for that ankle. I would also consider getting a stabilization brace or having it taped while playing sports.
Probably yes. Some people will swell for quite some time.
Thanks you very much.
I’m a 14 year old femal and I broke my growth plate and part of my tibia 6 weeks ago they put me in a full leg splint then a hard cast and now a boot I am in the boot until June 12. “grade 4 growth plate break” or “triplane fracture” is what there calling it. Today I fell in the shower and now it hurts and I have a feeling something moved but not quiet sure because it’s almost done healing. There’s no swelling or bruising should I worry?
I would definitely see the doc about this to make sure that everything is ok.
Okay thank you so much I appreciate it!
Hi, i recently sprained by ankle about 1.5 weeks ago. I think it might have been a grade 2 sprain. Initially it was extremely blue and purplish in color with significant swelling but now the swelling has gone down. I am still unable to to bear weight though. I am a soccer player so I was wondering how many weeks will it take to fully heal my ankle and to get my full range of motion in my ankle. Will there be any permanent damage or movement restrictions later on?
If you still cannot put any weight through it I would consider getting an x-ray. This sounds like a nasty sprain and / or possibly a fracture. Get the diagnosis sorted out first before worrying about timelines. Regardless, this sounds like it will take a month or two to rectify.
Hello i believe i sprained my ankle 20 years ago when i was about 10 years old . I’m 30 years old now . My ankle was really bad couldn’t walk for about 2 weeks . My mother never took me to the Dr to get it checked out . A couple of months after it happened again. Never went to see a Dr again. Now I’m 30 and my foot is crukret. I walk using the side of my foot . When i jog for more then 2 minutes my ankle, foot and upper part of my foot hurt so bad for at least 5 minutes after. Help what should i doo ?
You might be able to do something about that, but I do think that a visit to an orthopedist is a good idea. You would probably need an x-ray to start. If the bones look good, you might be able to have a PT work on getting the stiff joints in the ankle moving again. My guess is that this would take some work and some time.
You may have irritated the nerve a bit, this can happen with marked sprains. There is a possibility that you may have fractured one of the ankle bones. It may be worth your time to see the doc and have it checked out.
I sprained my ankle really bad a year ago and it swelled to the size of a softball and was really bruised. I was put in a boot by my schools athletic trainer. I then went to the doctors and they sent me for an X-ray and didn’t see anything, the only thing to help with strength if and pain was they sent me to a PT for about 1 month. But recently within the past 1 or 2 months the pain has came back and feels just like when I injured it, it isn’t swollen or bruised but the only way to reduce the amount of pain is to position my foot in the way I injured it. Should I be concerned and back to the doctors?
Some of the ankle joints are probably sticky, or stiff from the original injury. I would see a PT about this.
I strained the top tendon in my foot that goes from the big toe to the ankle about 3 months ago now. I have never had any pain but a lot of swelling and bruising. My foot doctor has tried topical creams and anti inflammatory medication and recently a boot for two weeks with physical therapy. I just took the boot off and notice the bruising went down but still gets pretty swollen. Still no pain. Any recommendations?! I am still doing physical therapy but I experience no pain at all so not sure if it is really doing much. Just want the swelling to go down. Also I do have a visible cut/bruise along the tendon that is slightly numb at touch.
Wear light shoes, and walk only where you need to for the next couple of weeks. I would make the transition back to normal walking very slow. Swelling can take quite some time to go down given that the foot does not have the best vascular supply. Some people also find compression socks helpful.
If you just got out of the boot, I would say that it would be totally normal for the foot and ankle to hurt for some time, perhaps a few months (or more). I definitely think that having some physical therapy at some point might be a good idea to make sure that everything is moving well. I fractured my ankle pretty badly as well a few years back, and I was convinced that I would never walk again. You will get there, but this will take some time.
That was a huge tear. Those type of massive ligament tears I would expect that to take a long time. You are going to have to be super patient. If this were my ankle, I would see where it is in 3-4 months and assess the situation. If your ankle is unstable (sprains again), or if the pain has not gone down I would only then consider surgery. And I would get a second opinion to be sure. Can you see that I am conservative?
i didn’t even give all the details on the MRI that was a quick summary. At this point do you think a lace up brace is enough support for what is going on. Do you ever see injuries like this hard casted. At this point i will try anything. Hard to be patient with this much pain. Thanks for your input!
I am always a fan of conservative management. What you are describing should be pursued prior to surgery in my humble opinion. Immobilizing the ankle can help to build some scar tissue which might help stabilize the ankle.
Hi there,
I sprained my right ankle almost three years ago and my left ankle almost two years ago. The first one I didn’t think was sprained at first and it hurt every time I walked on it and was slightly swollen (I didn’t end up seeing a doctor about it). The second one I immediately knew was sprained (because it was the same as the other) and saw a doctor for it and was on crutches for a week. My ankles are fine now but they still seem to be a little swollen. The area around the ball like part of my ankle (not heal) seem to have like fluid or soft tissue surrounding it. I was wondering if there was anything I could do about that or if I’d have to get surgery to fix them.
Thanks
I would find a good physical therapist and get an evaluation. I am not so sure that surgery is necessary in your case. You may get quite a bit of improvement with manual therapy.
I would use the swede-o for walking longer distances and with walking on uneven surfaces. Make sure that you are doing some strengthening exercises every couple of days. Ask the PT about it. The goal is to wean you off the brace, but that may take a while and should be done under the guidance of your PT.
This sounds like something that a physical therapist should be able to help you with. I think that stabilization training is in order here.
Hi there. I’m a 20 year old male. Nearly 4 months ago I suffered a bad ankle injury after falling from at least 5 feet and twisting it doing indoor rock climbing. The doctor has diagnosed me with a grade 3 osteochondral defect of the talus. I’m most likely gonna require surgery. I’m just really worried doc, will the surgery fix the problem and take away the pain which I constantly have in my talus every day. And also sport has always been a huge part of my life, and since the injury I can’t run, jog, or jump whatsoever. I can’t even walk properly and still limping when walking because of the pain. Will I be able to play sport again in the future after the surgery as I am also 20 years as well and the thought of not being able to play tennis again for example just shatters me. How long do you think it will take for me to recover from this surgery as well. Need some help please doc, thank you!
That is a nasty injury. I would say that it will probably take 8-12 months after the surgery to get back to ballistic sports. You are going to have to be super patient about this.
Oh wow ok, appreciate it doc thanks. Even if I have to wait quite a long time, as long as I can eventually get back to playing sports again, that’s all I care about.
I sprained/broke the tip of my fibula back I July of 2015. I haven’t had many issues since the injury but lately I have been experiencing swelling and aching in the injured area. I’m a belly dancer and we often dancein relevé (on the balls of our feet) and do a lot of flexing and placing of the feet. Dance has become more involved with certifications and being in the different troupes, all within the same circle. I dont kniw if the swelling can be prevented by wrapping it, or if it needs to be looked at. It looked like I injured my ankle again with the amount of swelling that I’m seeing. I showed my friend and she was a little concerned that she couldn’t see my bone and that it was up above the joint as well. She said it looked like I had cankles…I just hope that I am not further damaging my ankle by dancing.
I’ve injured both of my ankles pretty bad throughout my life. The urgent car physician even mentioned that it looked like I had injured myself like this before but not to quote him on that since I never went o the doctor for any of the sprains.
Thank you for providing this information! It makes a lot of sense and has helped put the pieces together with losing the dorisflexion, and struggling with my glute sqeezes. My legs are really tight and I’m always trying to roll them out. Just trying to figure out what needs to be done to heal after the fact.
I do think that it would benefit you to see a physical therapist for an evaluation about this. There may be some stiffness in certain joints of the ankle that is feeding into your swelling.
I have seen a few patients who have that weird swelling for a year or more following an injury. It might be worth your time to have the joints assessed by a PT or an osteopath. If there is some latent stiffness in a few of those joints it is possible that this could maintain some low grade swelling.
Hello,
I have sprained my right ankle about 3 or 4 times over the years. Since the last sprain which was about 10 years ago, my right ankle swells every single day without fail. I have absolutely no pain, but I only have swelling in that ankle daily. When I get up in the morning its down, not as small as the left ankle but it doesn’t look to far off. Once I’m up and about it doesn’t take long before the swelling starts and by the day’s end it’s huge. My primary doctor told my that it is just my weaker ankle due to the sprains and there isn’t anything that I can do about it. I’m just wondering your thoughts.
I think that there is a possibility that you may have some slight stiffness in some of the ankle joints. This can definitely contribute to a chronic, low grade swelling. I think that if you find a manually trained PT you might get some positive effects. I would in particular ask your PT to work of the mobility of the fibula. Good luck!