An ankle that's fine on the flat and goes again on the first kerb or tree root. You rested it, it stopped hurting, and you went back to normal running. Then it went over again.
This free plan is what I'd give a runner in that spot. Five pages, in the order you need them:
- What are you dealing with? A fresh sprain, an ankle that keeps going over, or pain that came on without a roll, and how long each one really takes.
- The four tests to pass before you run. Including the hop test most runners skip, and the warning signs that mean back off.
- The rehab, in order. Mobility, the four muscles around the ankle, then balance work, and a return-to-running plan that saves the trails for last.
Free download
The Ankle Rescue Plan
Ankle that keeps going over? Five pages: what you're actually dealing with, the four tests to pass before you run, and the rehab in the right order. Enter your email and I'll send it over.
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From James Dunne, Sports Rehabilitation Therapist and running coach. 20 years treating injured runners.