Resuming jogging after a sprained ankle

[garycat]

A few months ago I was doing the c25k running program. I got to week 9 and completed a 5km run and was quite proud of myself as I'm mid-40's and over 15s stone. But soon after I sprained my ankle so had to stop for a few weeks.

I now think I'm ready to resume so what is the best way to build up my strength again without aggravating the ankle and causing a further injury.

[Smitters]

Maybe knock the C25k program back a few weeks and give that a try. Once the major swelling has gone down, activity to maintain mobility of a sprain is generally good, provided you don't overdo it.

If you can, stay close to home so you can walk back easily if needs be. For instance, I've run to the end of my road and back repeatedly before, meaning if I start to hurt, I can simply walk the 200m home, but eight repeats isn't too boring and is about two miles.

[LotusMartin]

Having extensive first hand experience of sprained ankles, make sure your lateral stability is good before you make it worse. Balancing on injured foot for 5 minute intervals or on a cushion. Ideally get an X-ray and MRI.

I've just had surgery on my left, arthroscopy and microfracture, that's 18 months after badly spraining it and having months of physio, osteopathy and general pain. Turned out I had a MASSIVE piece of cartilage floating around in the joint. Will possibly need ligament reconstruction if next round of physio doesn't improve stability.