Janet,
Ankle sprains are ligament tears. The supportive musculatures of the lower leg usually get strained (torn) as well. A grade 1 takes up to 8 weeks before the ligaments are "healed". Grade 2 can take up to 6 months for "complete healing" of the tissues. Grade 3 tears are complete ruptures and require surgery to re-attach the supportive ligaments. The fact you are doing so well so quickly makes me suspicious of the ankle diagnoses. It sounds like you had a mild and moderate grade 1 ankle sprains. This is good news!!!
Ankle sprains cause ankle instability. This is one of the major emphases of ankle rehab. Continuing to run on injured, loose ankles will result in residual swelling after activity. There is a good chance this will subside with time as you allow yourself to recover. Activity is fine, so long and the levels of swelling, and pain, do not increase.
It would be optimal to:
Stop running for 1 week
Get your complete ankle ranges of motion back
Return you lower leg musculatures up to 90 % strength in all movement planes
And "obsess" on ankle stability until completion of the marathon.
Continue exercise in non weight bearing fashions - upright exercise bike, swimming, weight training
I believe the statistic is 90% of ankle sprains, that do not initiate a proper rehab program, re-sprain and/or sprain the opposite ankle within 2 weeks of the original sprain. The secondary "re-sprain" will probably take you out of the running for completing the marathon trainining.
The point to all this isn't to scare, but inform you and everyone reading. You have the opportunity to heal up in the best way possible, however, its UP TO YOU to choose the best path.
Be good. Get help. Get better.
PS. I do not recommend any supportive ankle braces during activity as this takes away from your "stability training". Unless you have injured the areas multiple times without rehab, you should recover without the need for braces.
Dr. Greg
28 2009, 11:51 AM' post='15782']
I was on a good training program, and unfortunately sprained both (yes both) of my ankles 2 weeks before Helvetia! The left was a category 1 and the right a category 3. I was unable to walk for about a week, but I got myself back in training as soon as I could, and I am now walking my miles on the weekend schedule and attempt to run on the week days. If it starts hurting then I stop and walk the rest of my schedule.
They are both getting so much better, and I usually ice them after my Vancouver Sunday training session. The swelling continues to subside and everyday is getting a little bit better. I am still planning to keep my training pace and wish to complete the Portland marathon in October. I may not be able to run like I want too, but I am fine with walking.
Question: I continue to have little nodules of fluid (I am guessing) around both ankles and was wondering if this was normal and how do I get rid of this? My family thinks I am crazy and should stop entirely and give them a rest.....I am too stubborn to quit!
First Year (Red Team), I was training as a runner, but forced to walk, Age- 48 5'5 145lbs size 9 shoe.
My goal is to compete in Portland marathon.
Thank You!
Janet
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