Ankle hurts! should i run?!?

Question

i went to cross country practice for the first time yesterday and we were running in the woods when i did this to my ankle :

http://www.thefinalsprint.com/wp-content/uploads/2006/11/ankle%20sprain.jpg

Im not sure if its exactly like that...i think it might have been the other way, like bent outwards instead of inwards like in the picture. I dont think its bad enough to go to the doctor, its not swollen or anything. I can still walk but i do feel pain sometimes on the left side of my left ankle (like on that bony thing that's stickin out).

So my quetions is if it would be a bad idea to go to xcountry practice today?? if it is a bad idea how long should i wait? And is it possible that that happened to my ankle becuase of my shoes? since they're not exactly xcountry shoes.....or is it mainly because of mistakes and i landed my foot in the wrong place??

Answer 1

wrap your ankle first with tape (put something under it though so it won't hurt to take off), then an ace bandage...sounds like a minor sprain...and correct shoes are a must, even though it sounds like your foot just landed wrong...correct shoes will help prevent further injury...

oh, and if it hurts too much to run after a few minutes, try slowing down...it will probably hurt when you first start running, but if it doesn't fade a little after you have been going at it for a little bit you could cause some damage...befor practice be sure to keep your ankle elevated and alternate hot and cold packs (15 mins cold, 30 mins hot but not too hot)

Answer 2

This might sound crazy but, jumping rope is very good for a runners ankles. You shouldn't run for awhile, if you can bike, then do so. But you should do ankle excercises like jumping rope and several stretches. You'll hang in there.

Answer 3

Take a couple days off from running...ice your ankle (or soak in a foot bath with ice and cold water) for 10-15 minutes, 3X/day.  Take advil if necessary.  This will take any inflamation and soreness away.  Keep this up and you will be fine.  Make sure you have proper shoes for running in the woods/trails, a light shoe with aggressive soles are great for in the trails.  Do you overpronate, suprinate, neutral?  Check and make sure, go to a running store and ask a professional, they will give you advice for proper shoes.  Make sure your ankles are supported, if its too loose around the heel, then your bound to have ankles shifting too much and can hyperextend/roll your ankles.  Do some ankle strengthening exercises.  

Here are some articles you should read:

http://www.runnersworld.com/cda/toolscon...

http://www.runnersworld.com/article/0,71...

Good luck!  Keep running:)

Answer 4

wait untill it stops hurting then try

Answer 5

i thihk you should def. wait untill you run again at least a couple day but i might take up to a week to heal up toatally if it is a sprain.  I hope you feel better:)

it prob. has nothing to do with your shoes shin splints come from wearing the wrong shoes but if i were you i would def. get a pair of cross country shoes. you should go to fleetfeet