Runners: what's the best way to deal with an ankle injury during training? (triathlon training)?

Question

Runners: what's the best way to deal with an ankle injury during training? (triathlon training)?

Answer 1

Injuries are never nice; it really depends on the level of training and the type of ankle injury.  Often a sprain will cause some initial pain and swelling but usually gone within 48 hours.  With the RICE, Rest, Ice, Compression and elevation.  

If you are talking about something more serious like Achilles tendonitis, depending on the stage you could have to reduce your running to totally stopping.  Achilles tendonitis at stage 1 usually takes about 2 weeks to clear up.  Just reduce your run distance by ½ and speed.  No interval or hill training at all during this period.  Lots of stretching after your run.

For stage 2 or 3 Achilles you may have to stop running and move to other non-impact cross training such as biking, swimming or even the elliptical, depending on the severity you could be looking at 4 – 6 weeks recovery.  

Go see a doctor or sports therapist who may be able to evaluate  your injury and suggest the type of training you should be looking at.

Harry

Answer 2

Since your training for a triathlon (KUDOS to YOU) I would not run for a week and while your swimming, take some time out and pool run.  This will help you to maintain your training.  Put in some extra cycling.  You will be just fine.  ICE your ankles for 10-15minutes 3X/day and take advil when necessary.  This will help bring inflamation and soreness down.  Good luck in your triathlon.

:)