Running with a Sprained Ankle: Tips and Tricks

I sprained my ankle during an Ultra trail race in July 2023.
At kilometer 5,5 out of the 80, troubles began.
I managed to continue until kilometer 53 but then needed to call it a day.
The ankle was in bad shape, especially because in total i rolled it 5 times...
Immediately after the race i started the treatment up to make sure i wouldn't miss a single day of running, yes you read that right, i haven't missed a single day of running!
After the race we immediately went to the hotel and made sure my ankle could cool off under cold water.
Preferably you would do this in a cold bath, but i only had a shower available, but that worked too , luckily 👌
After the cold bath i applied a cream called Voltaren, which helps reduce the pain and reduces inflammations.
I also elevated my feet, higher than my heart to avoid that the ankle would swell up even more.
I kept doing this for the remainder of the day.
In the evening i placed my foot again under the shower and re-applied the cream.
The day after I already managed to run 5 kilometers, this definitely wasn't easy but i got it done.
I didn't ran in my "normal" running shoes but in a stability shoe, the Adidas Solarglide 4 ST.
With this shoe, my ankle couldn't move around, not even for a tiny bit, which was just what i needed!
Important to note is that immediate after that run, i placed my foot in a cold bath to prevent further swelling again!
For a minimum of 2 to 3 times a day i placed my foot in cold water.
I also swapped the cream Voltaren for another cream that also soothes the ankle and it worked great in cooling it further down.
Another important thing that i started using was an ankle brace, to keep my ankle in place a couple times during the day. I couldn't wear it for a long time though, just enough for it to have effect!
That all worked pretty good and i continued to do this for about a 5 days.
Afterwards the cold baths weren't needed anymore, but i still was very cautious with what i did as i had a big concern to sprain it again.
if that would have happened, i would have been in a lot of trouble, that's for sure.
If i wouldn't have taking care for it from the beginning and in the way that i did, i'm pretty sure that i wouldn't have had the positive evolution in my recovery.
One big recommendation is to make sure you got the needed supplies in case you sprain your ankle.
A cream like Voltaren, or a soothing cream and an ankle brace is something that every runner should have in his closet or luggage.
Let me know down in the comments if you found the information that i shared about my experience useful, of if you have any other tips.
We all sprain our ankle, so I'm always open to learn something new and better for the next time 👍
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