What To Do When You Roll Your Ankle?

Coach Morgan had the unfortunate experience of rolling her ankle while out on a run. Lucky for you, she decided to take her misfortune and help out any fellow runner who has done the same. She’ll teach you the best ways to help you recover quickly and efficiently while still be able to work towards your running goals!

[angeliquesteinman]

I think you guys are giving some good advice I just think it is important to understand that the RICE method is for an acute inflammatory injury, so its red hot tender and maybe swollen that is why it is important to rest the injured site (ankle). So as long as it is in the inflammatory stage you must rest. There are a lot of studies that support the idea of movement for the recovery of ligment and tendon injuries especially, showing that they had shorter recovery times but only after the acute stage has passed.

The reason why you would compress and elevate an injury is to help venous return and decrease swelling.

Ice helps to reduce swelling in acute injuries becaues of aterial constriction and helps reduce those initial symptoms. Ice also helps with muscle spasms and pain management

Over all good video🙂

[swipper]

Thank you so much for encouraging movement in recovery. Your explanation was spot on..

[irlcara]

Thank you so much for this video. I’m a dancer and while I was practicing my solo I rolled my ankle while turning and I fell and sat there in pain. I have competition in 2 weeks so I hope this helps :)

[siphonza]

Went skateboarding, did an ollie and jumped about 2.5 feet high landed right on the side of my foot en rolled my ankle, that was horrible 😹

[fidru]

I was talking to a kenian runner and he told me that they usually continue running and only avoid uphill and strides for a couple of days. guess thier experience backs up your tips.
and two years ago I stepped on a root 4 weeks before the marathon and rolled my left ankle exactly like you did in the video. twisted it pretty bad but still managed to accomplish my 20mile peak longrun only two days later
still DNS at the M because of another injury 🙈

[jackmignosa]

Thank you so much! Loved this am still re-watching and taking notes. I have both sprained and broken ankles in the past. What I did this morning feels different. Your video is the best I've found at explaining what I may have done.

I think I only strained my ankle. I was 3 miles into a progression run and it rolled off a curb when I was watching traffic and turning left. It hurt enough to stop so I could examine. But I was able to finish the last 6 miles and get faster and faster with no pain at all. Mild swelling and soreness now a couple hours later but no issues walking. Can even do a single leg calf raise though it does feel funny. Not painful but not sturdy. I feel like the fact that I could finish the run and keep getting faster that I do not have a strain. Does that seem outlandish? Is it possible adrenaline helped? Still no bruising and even swelling is minimal. But it feels impacted.

[TheLynnsepeda]

Thank you for making this video. It really helped calm and sooth my emotions. You gave great tips. Thank you again.

[aido.]

Rolled mine 3 hours ago, was sprinting towards an enemy while playing paintball.

[dmc]

Thanks for the informative video. I recently strained my Achilles’ tendon, do you have any video suggestions on this type of injury?

[GraciaJesusSaves]

🙋🏻‍♀️thank you for the knowledge that you shared .

[davidcallan]

I’ve been out the last three weeks, did a trail run got back into town stepped wrong off a curb and WHAMMO!
Just been doing ankle strengthening exercises and stairs very SLOWLY, lots of kinesiology tape. 🤷‍♂️🤦‍♂️🏃‍♂️🤘

[caiquesilva]

Man I was needing this. I did fall with all my weight on my ankle.

[sebastienhakimejdaa]

Nice video. Just rolled my ankle last weekend. I can still walk and run on the road (slow pace). I have the Cape Town Ultra Trail in two weeks. I think it will heal by then but how can you prevent an ankle role. It is the second time I rolled my right ankle. Doing the strengthen exercises but it is not enough. Will taping help to get me through.
Cheers.

[jefejeffwell]

I baby rolled mine today. Luckily I used to skateboard, so everything is pretty lose in the ankles from previous destruction. I finished my run, without losing pace, and got it wrapped from my first aid kit after stretching. We’ll see how it’s doing tomorrow. Hopefully an easy run is in the books for me.

[markg]

I managed to roll my ankle on my most recent run. I don't think it's too bad, just a bit sore now, 2 days after the event. I'm going to try an easy run tomorrow. Keeping it moving has felt like the right thing to do since it happened. I didn't quite capture ther fall on video but I did record my reaction and the stressful jog home from the trails.

[ilvsa]

Thank youso much . i rolled my ankle yestersday and i needed this.

[arborvor]

I agree see a doctor. I have broken my left foot 3x and right foot 1x.
While I have wires in each ankle. I folded my left ankle over2 weeks ago. Something is off because my ankle sticks out 1cm.
Still ran the Cirque Series trail race in Alaska!
Love the info. Is the key.

[Kasonas]

Thank you. Of all the sprained ankle videos I watched, this is the most helpful. 65 and active hiker/jogger with my sled dogs and sprained my left ankle for the first time in my life. I like that you recommend still moving, as I know I can't jog or run, but they still need to get outside. So I'll look for places where they can run off leash while I hang out and take it easy.

[Brandonplus]

I sprained mine 10 months ago it popped when I rolled it I was carrying a saddle for horse so I had my 230lbs plus saddle weight on ankle. It turned black. Ugh I thought it was good & rolled it again tonight. Luckily not as bad. Thanks for video.

[trailrunningmemories]

Glad that I'm not the only one injured because I was watching the gopro and not the trail! :)