Sprained ankle...how long before I can bike?

[zoom-zoom]

Saturday I ran a relatively brutal trail relay and FUBARd my left ankle (read all the sordid details here (http://www.zoomylicious.com/2010/06/race-report-north-country-trail-relay.html)).

It looks like a second-degree sprain, but symptoms generally point to first-degree...I just bruise and swell like nobody's business (I'm a bleeder/bruiser and also have a history of bad edema issues--particularly during pregnancy and ever since).

Anyhow, today is 2 days since the injury and I am still hobbling around, so I'm not planning to do anything other than upper-body and core workouts this week, in addition to some PT exercises for my ankle. I'm hoping that I will be able to get back on the bike early next week, then maybe be up to some short and easy runs a week or so after that...assuming I'm not in pain or dealing with serious ankle weakness.

For those who have had similar sprains, what sort of course/timetable did your healing take? Did you need to wear a brace or support of any sort during workouts? If so, what type?

[OakLeaf]

I'll defer to the pros on your course of rehab, but I want to plug the ASO brace (http://www.asoankle.com/) if/when you need one. Very low profile, rock solid support against inversion/eversion but still allows full ROM in dorsiflexion/plantar flexion. Love the thing (as much as anyone can love an ankle brace :rolleyes:). I'd offer you mine, but it's somewhere else now.

Heal up quick!

[zoom-zoom]

Thanks, Oak...that is exactly the sort of recommendation I was looking for.

[abejita]

I sprained my ankle saturday before last. I couldn't walk on it for two days, just on crutches. the third day, I was walking with one crutch and started hobbling after that. Today, I tried running on it and I was fine. It still hurts if I turn it in too much, but I don't have any discomfort when I ran. It is still a bit swollen and discolored, but all and all, better than I expected. I iced it after I ran and I am icing it again now. I am going to try to get in a short ride tomorrow. I expect that since running didnt bother it, cycling won't either.

[zoom-zoom]

I expect that since running didnt bother it, cycling won't either.

I'm very relieved to hear that your recovery has been fast...I hope mine is similar.

I'm surprised you were able to run on it so soon. I've been actually thinking that one thing that will keep me off the bike for this week is the twisting motion of unclipping my pedals, plus the fact that I unclip my left foot and put weight on that for stops. That doesn't seem like something I will be able to do for the better part of a week, at this point.

[abejita]

I am a bit concerned about the unclipping because of the twisting. I sprained my right ankle and I unclip and stop with my left, so in theory, I will only have to unclip my right foot when I get off my bike.

I guess it depends on how and where your ankle is sprained. According to this (http://orthopedics.about.com/cs/sprainsstrains/a/anklesprain.htm), I have an inversion sprain. I stepped of of my porch just the wrong way and my ankle bone touched the ground. Most of the pain is below and in front of my ankle bone. I was really expecting the worst because last time I sprained it like this, I was in a splint for 6 weeks :eek:

I am hoping for a speedy recovery for you! I'll let you know how my ride goes tomorrow.

[zoom-zoom]

Yep, mine is inversion, too. This is my first sprain. I have rolled my ankles countless times, but never with any actual injury. I wonder if this means I have reasonably strong ankles? I swear the roots on the trail were gunning for me! :eek:

I hope your ride goes well! Report back with how your ankle tolerated things. :)

[SheFly]

I avulsively fractured my ankle last fall while I was racing 'cross (and FWIW - I finished the race :D). I was literally only off the bike a few days before getting back on, but wearing a brace to support the ankle. No 'cross racing for 4 weeks (air cast and no running), but I did manage to finish out the season after only 4 weeks - I wore a brace for the remainder of the season though.

This past weekend, at a wet, rooty MTB race, I rolled the same ankle. I'm back to wearing the brace right now, but am planning to ride tonight. The circular motion of pedalling doesn't cause any pain, although the unclipping CAN be an issue...

Good luck, and heal quick. But also remember that you DO need some time for your body to rest...

SheFly

[indigoiis]

I sprained my ankle back in February (in heels, stepping off a curb and then barefoot running on it the next day iced the cake) and spent a very frustrating three weeks limping. It happened the week before the taper week for a half marathon and I was not able to run in the half marathon. I was really bummed about that. I could cycle just fine and could turn out of my pedals by turning in toward the bike.

I followed the advice of a PT who advised me NOT TO RUN, but to walk on it and not wrap it for too long, and to ice it at night. So, each day I walked a little further, often with tears because it hurt. I started out walking about a tenth of a mile, and by week three was walking two to three miles a day with one day off each week. On week four, I did two long bike rides and two runs, (I am looking at my training calendar and it's funny because I noted those two runs with big grinning smilie faces!)

Although I was tempted to run before four weeks, I am really glad I didn't. I think the walking allowed for a range of motion without too much pressure on the back of the heel and ankle. I also had to put off barefoot running until I could strengthen the ankle.

So my advice from experience is: let it heal. Give it at least four weeks before running on it. Some people do just fine running on a sprain but then end up re-injured. I didn't want to chance that. If you are similarly cautious, give the thing a chance to heal.

[zoom-zoom]

I like the suggestion to walk. Plus I can do that with my 9 year old--he has 0 interest in running (a shame, since the kid has the perfect slim, leggy runner's build and boundless energy). I have also read that pushing things too soon can lead to increased scarring and chronic ankle issues for the remainder of a person's life--no thanks!

I should ask you about the barefoot running thing, too. I think part of my problem was catching roots under the heels of my trail shoes. I wear Mizuno Wave Ascends, which are a relatively lightweight/minimal trail shoe, but are still fairly bulky and I always feel like the heels are hard and stiff. I really believe that I wouldn't have had so many issues with roots had I been wearing something like racing flats or Vibram Five Fingers.

After this experience I am thinking I want to pick up a pair of Vibram Bikilas and start doing a few "barefoot" miles every week. That should help strengthen my ankles, too. There was at least one woman running in Bikilas on Saturday and it definitely is an intriguing option for future trail races. My best friend is transitioning herself from motion control shoes to Five Fingers and really likes it. She is convinced that her feet feel stronger.

[SheFly]

This past weekend, at a wet, rooty MTB race, I rolled the same ankle. I'm back to wearing the brace right now, but am planning to ride tonight. The circular motion of pedalling doesn't cause any pain, although the unclipping CAN be an issue...

Update: I did ride (on the road) last night, but it was, indeed, painful, and unclipping was also painful/difficult. I think you've gotten some good advice here not to push things too soon.

What I'm trying to say, is follow their advice, not my example!

SheFly (who needs to stay off the bike for a couple of days)

[zoom-zoom]

Awww...I'm sorry it's not healing faster, SheFly. My ankle is doing far better than I had expected. I'm hoping to get on my bike no later than next Tues (women's group ride) and maybe even this weekend, but if it's not up to it I will stay home and keep recovering.

[zoom-zoom]

Darn-it...I ran some errands yesterday and my ankle felt alright carefully walking around, but it's really sore today. I think I pushed too hard. And I really think I was in denial/wishful thinking believing this to be only a grade I sprain...this is definitely a II. I had wanted to do my first full century in just over 4 weeks, but I'm not sure that will happen. My longest run ever was a metric century almost 3 weeks ago and while I sit around I am losing fitness. I had hoped to get at least one 70-80 miler in before the 100 miler, but that is probably not going to happen. I will likely be scaling back to the 67 miler, instead. :(

[abejita]

You know what is funny...I've been cycling and running all week without any ankle problems. It started hurting yesterday when I was sewing (because I crawl all over the floor cutting the fabric)

[zoom-zoom]

You know what is funny...I've been cycling and running all week without any ankle problems. It started hurting yesterday when I was sewing (because I crawl all over the floor cutting the fabric)

Yeah, I was a bit tender last night and even this AM from slowly walking around the mall and the grocery store. I'm sure it doesn't help that I drive stick and have to use my left leg if I want to shift. :p

[abejita]

I'm sure it doesn't help that I drive stick and have to use my left leg if I want to shift. :p

I drive a manual too...but I just switched car with hubs :p Although moving my foot sideways between the gas and brake was probably just as challenging

[zoom-zoom]

I drive a manual too...but I just switched car with hubs :p Although moving my foot sideways between the gas and brake was probably just as challenging

I can't even switch cars. We haven't had a car with automatic transmission since '97.

[Blueberry]

I can't even switch cars. We haven't had a car with automatic transmission since '97.

I thought we were the only ones:rolleyes::D I love my manual transmissions:) Of course, I didn't love it quite so much when I threw out my SI joint, or when I screwed up my knee or when I messed up my right shoulder (and that's just in the last year!).

[zoom-zoom]

I thought we were the only ones:rolleyes::D I love my manual transmissions:) Of course, I didn't love it quite so much when I threw out my SI joint, or when I screwed up my knee or when I messed up my right shoulder (and that's just in the last year!).

Ha! When I had breast reduction surgery I had to wait longer to drive, too, because of the shifting movement.

[BikingNurse]

Sorry you injured your ankle. Sprains HURT. They can take up to 4-6 weeks to feel better. Again I've been a podiatry nurse for 2 years. We see lots of sprains. Wrap it. ICE, elevate!! Do range of motion excercises. and remember to be patient.

[zoom-zoom]

Sorry you injured your ankle. Sprains HURT. They can take up to 4-6 weeks to feel better. Again I've been a podiatry nurse for 2 years. We see lots of sprains. Wrap it. ICE, elevate!! Do range of motion excercises. and remember to be patient.

Thanks so much for your input! This is pretty much what I am reading everywhere. I'm hoping I'm closer to 4 weeks for recovery. But at least I have no races on the agenda until late Aug., and that is just a fun 5k mud run. Everything else I wanted to do is biking and no real pressure, just want to build up my miles.

So far my pain is very minimal. Every day my ankle feels better...it's mostly just stiff and feels pretty weak.

[zoom-zoom]

And tomorrow I am planning to go have it x-rayed--mostly to appease everyone who is telling me to rule-out fracture. I'm hoping the doctor can give me a good idea of what I should be able to do and when.

[zoom-zoom]

X-rays good...no fracture. Doc did give me a brace, though. Cleared me to ride, but only with platform pedals for a while. I'm guessing I won't want to put the clipless on before July. Didn't really say when I can run, again, but everything I have read says I need to be able to do several hops on the injured foot before I can. I'm just happy that I can do SOMETHING.

The urgent care doc couldn't believe that I ran nearly 10 more miles on the sprain and haven't been in a lot of pain. She looked equally shocked and irritated. No one ever said I was rational or wise. :p

[indigoiis]

Yes - the range of motion exercizes - making circles with your feet, writing the alphabet - those are very helpful. Also at four weeks I did a routine where I put a sofa pillow on the floor over a big book and balanced on the "bad" ankle.

[zoom-zoom]

Ooh, I like the pillow/book idea. I have thought about looking at a wobble board, too. I've seen lots of suggestions of PT exercises involving one of those. Wouldn't be a bad idea to do ankle-strengthening exercises on a regular basis.

[zoom-zoom]

That was fun...did just over 11 miles at EASY pace. Pedaling felt better than walking, so I will be riding as much as possible as I recuperate. Tonite I had those plastic half-clips and an old pair of running shoes, but I already had DH put my SPDs back on and will be going back to wearing my road shoes, since I found it was actually harder to get going with the platforms and felt I was more at risk of a fall with those. And it really doesn't take THAT much twisting motion to disengage my pedals, anyhow. I already keep them at the lowest resistance.

SO glad that it looks like biking will be fine for me. I already miss running, but I love biking, too, so it's not really a loss. I will hopefully not even lose a huge amount of fitness.

The only downside...wow, my left calf/ankle area is so weak. I had 0 pain while riding, just noticeable weakness compared to my right side.

[indigoiis]

After all of this advice I gave.... and Sunday I went out mountain biking and was going up a grade, went to clip out like a wimp, and it wouldn't go, and I started to fall, the foot came out, bent backwards, *SNAP!*

Thought it was a sprain.
Nope. I broke it in two places.

Zoom, I'll join you on the bench. I am bummed.

[OakLeaf]

Owwwwww. Indigo, you heal up quick too! :( :(

[zoom-zoom]

Oh no oh no oh no...ack, I am so sorry! I hope you are not in too much pain. How long will your recovery be? Are you in a cast? Were you alone? :(

And I hope it's not catching. I'm doing a group ride tomorrow night with my clipless pedals.

[indigoiis]

I see the Orthopedic Specialist today to determine if this will require surgery (aaack!) or not... he is a sports medicine specialist (I love my general phys - she runs and rides, too, so she made sure to recommend someone who can get me back to training.)

I wasn't alone but was with DH. We rode from home up to Big River (about four miles on dirt road), entered the woods on the Southeast corner, and I did fine for the first half hour. I have little confidence in myself until I've been on the trail awhile. I'm scared of sand and screechy about stumps. Because of that, I developed the bad habit of riding with one foot always ready to clip out. Anyhow, we got about three or four miles in and turned off a main trail onto a twisty turny up and down trail of my choosing. I was all confidence because there were like, no rocks or logs, just roots and pine needles. I was all clipped in no problem. I then saw ahead of me a big dipsy doo and went down the one side and as I came up the other, my wimpy side decided I wouldn't make it and attempted to clip out. Clip held. I started to go over from not pedaling, wrestled with my foot, and fell just as my foot came out of the clip and *tried* touching down. Bike and me came on top of that and I heard (and knew just because of the angle that this was bad) *snap!* I rolled out from under the bike and waited in that single minute before the howling starts, thinking, moveyourtoesmoveyourtoesgetyourshoe off. Then, I howled. DH circled back and found me on the ground, took my shoe off, looked for blood. LOL. Anyhow, at that point we weren't *exactly* sure where we were, just had a general idea, and Big River is Big, with a lot of unmarked trails. We were on one of them. It was sunny and hot and humid out. I had my cell but knew I had to walk. So we splinted it with my headband and two sticks. I was able to walk - it was when my foot even remotely pointed inward that I was completely disabled with pain. My DH went ahead and came back and said the fire road was about a mile out. So we walked it. We got out to the fire road and I coasted and walked. He offered to go home and get the truck, but I knew that would take a long time and I just didn't want to wait in the heat / humidity and I figured if we could just get out to route 3 I would be okay on the road. Well, so after a couple of miles we came out on route 3 which is about 10 miles from my house. So we took that with a headwind going maybe 8 mph all the way home, my left ankle resting on the pedal. I looked a sight.

What's funny is, Sunday and yesterday I could walk on the thing. Limpy walking, but I could bear weight. Yesterday my gen. phys. gave me crutches. I got home and it got very swollen and ached all night and kept me up. Today I can't put any weight on it. So I am glad I have an appointment with the orth. doc because maybe I will then get a boot. This crutches thing is no fun.

I want to find out from him when I can ride again, and then, when I can run again. Although I know I will not be able to run the full in October, I could shoot for a half in February in Hyannis.

Plus I have biking stuff booked for this year - we're doing the Kanc in August and the Seacoast Century in September. So those I don't want to miss.

[zoom-zoom]

Oh, man...I could feel your pain--and I have never really broken anything other than my tailbone. *knocks on wood* Wow. Yeah, the not running thing has me sorta bummed, but this isn't the worst time of year to be unable to run. Running in Summer heat is kinda icky and I had planned to bike more than run this Summer, anyhow. But if I had a Fall marathon goal like you do, that would be a different matter. My only upcoming running race is the Vegas HM--and I'm not doing that to PR, it's just an excuse to get together with a group of runner friends from all over the country...and party. The race is just one fun part of the weekend and will be more like an on-foot sight-seeing tour. :D

I'll keep my fingers crossed that you don't require surgery. Sounds like you are in very good hands.

[zoom-zoom]

Tonite...30 miles, fastest ride ever...I should break my ankle every month! :p But, really, it felt so good. I'm sure the awesome speed (for me) has everything to do with being hyper-rested from ample sleep and no aerobic workouts of any sort since I was injured going on 2 weeks ago.

I did find that unclipping my left foot was a bit of a challenge...it didn't hurt, I just have greatly reduced ankle strength. Amazing how much strength our ligaments supply. It sure ain't just about muscles! :eek:

[TriMoms]

Ladies,
Spent all day online trying to figure out the best way to rehab my ankle and get on my bike. I know lacing up sneakers is going to be a lot longer.

Yesterday I sprained my ankle while playing soccer with my 6yr old daughter. Guess she schooled me! :( SO, after 5 yrs in the ER and a negative xray (thank god). I find myself in an aircast, pain meds, crutches, elevation and ice.

This is coming up on 24hrs. I've been wiggling my toes and moving my foot gingerly up and down without pain. The thought of twisting in or out sends me to a bad place. Clipping out of pedals would NOT happen. BUT - I may try the gym.

Any other suggestions on how I can get back to it? H.E. M. ankle method users out there?

This is my first sprain. Thanks so much

[KnottedYet]

Ask your doc when you can start riding again.

Use your pedal wrench (every woman should have one, and know how to use it!) to put platforms on your bike once you can start riding again, and use them until you have better lateral stability.

[HillSlugger]

Ladies,
Spent all day online trying to figure out the best way to rehab my ankle and get on my bike. I know lacing up sneakers is going to be a lot longer.

Yesterday I sprained my ankle while playing soccer with my 6yr old daughter. Guess she schooled me! :( SO, after 5 yrs in the ER and a negative xray (thank god). I find myself in an aircast, pain meds, crutches, elevation and ice.

This is coming up on 24hrs. I've been wiggling my toes and moving my foot gingerly up and down without pain. The thought of twisting in or out sends me to a bad place. Clipping out of pedals would NOT happen. BUT - I may try the gym.

Any other suggestions on how I can get back to it? H.E. M. ankle method users out there?

This is my first sprain. Thanks so much
5 yrs in the ER? That's a long time to wait! :eek: :p :rolleyes:

I sprained my ankle a few years ago and was riding again in about a week, but I switched out my clipless pedals for toe clips for a while.

[zoom-zoom]

Ask your doc when you can start riding again.

Use your pedal wrench (every woman should have one, and know how to use it!) to put platforms on your bike once you can start riding again, and use them until you have better lateral stability.

Yep. Ask your doc, but I think I was off for a week or two, IIRC. Took me 5.5 weeks to get back to running--and that was very few miles, very slowly, rebuilding my weekly mileage very gradually. I think it's been about 12 weeks since my sprain. My ankle is still far from healed, but I think that's in large part to how poorly I treated my ankle in the first couple of days. Continuing to run nearly 10 miles on trails after the initial grade 2 sprain was not wise and if it happened again I would likely not continue. I still can't run at all on uneven surfaces (like grass or the gravel shoulder) without discomfort and my range-of-motion is pretty restricted compared to my other ankle.

[malkin]

Ok, for your entertainment while healing, and make you feel brave, active and athletic, I present the story of the worst ankle sprain of my life.

I was 19 years old. I was in general terms, fit; I could dash off 15-20 miles anytime I had the time and inclination.

On this occasion, I was standing in line at the bank.

I was holding a random stack of dollars and cents, waiting to have them swapped for krone and ore, as this was 1978 in Oslo at the university.

I had my legs stylishly wrapped around each other, and managed to get the worn out wooden part of my shoe sole in contact with the shiny slippery floor. My foot flew off one direction, my ankle another direction, and my cash scattered in all directions. I passed out.

I came to in the arms of another US student, a guy named Clyde from Florida, I think, as he was plopping me on the counter of the health center, which was conveniently located just upstairs from the bank. Someone else trotted behind, having collected my money off the floor.

The health folks patched me all up and I have been more cautious in bank lines ever since.