Ankles are all the way down there, so they're easy to forget about... until they start to hurt.

The article in Runner’s World came at just the right time. The nagging tightness and discomfort in my twisted ankle wasn’t going away, in spite of warming up thoroughly, stopping to stretch it, and trying to ignore it completely.

Injury fact: denial never makes an injury go away.

With the words of the article rattling around in my head, I decided to use common sense. I walked more than I ran, and came home to follow the RI(I)CE method of treatment.

  • Rest. I did my best to stay off of it as much as possible for the remainder of the day.
  • Ice. My ankle got the ice pack treatment for about 15 minutes every three hours.
  • Ibuprofen. I made use of the anti-inflammatory powers of over-the-counter medications.
  • Compression. The old Ace bandage comes in handy once again.
  • Elevation. Contrary to most runners’ belief that the final “E” stands for “more Exercise,” I made a conscious effort to keep my foot propped up as much as possible, which was a good way to remind me that I was supposed to be resting.

Much to my dismay, the discomfort didn’t go away overnight, but following the rules helped me to avoid additional, potentially harmful damage.

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One Response

  1. Greg O. says:

    To R.I.C.E. you can add a P for Prevention, meaning: Proactively schedule mandatory rest days, amp up mileage at max 5-10% a week, be judicious about speed work/intervals.

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