The Dreaded Sports Injury

• Tweet

Well, it happened….the dreaded sports injury.

I started training for an Inflatable 5K about 2 months ago. I hadn’t run in close to 15 years, so I did my research and developed a training plan that would get me prepared but not over tax my joints and feet. I was determined not to create an injury by pushing too hard. I got through my training injury free. I was ready.

So, Saturday morning, my daughter and I headed to the run. We knew the run was at a winter ski park, but we didn’t realize until we got there that the run was literally on the ski mountain (ok, Minnesota doesn’t really have mountains, but the hills felt like mountains).

An Inflatable 5K involves running to an inflatable, crawling over it and then running to the next one. We were ready to go. So, at the sound of the horn, we were up and over the first inflatable. We ran to the second, and then the third. And then we encountered the first up hill. The running stopped right then and there. The 45-degree hill was just a bit more than we could handle. Everyone was walking. Our original plan was to walk up the hills and then run down. But, that didn’t last either. The ground was uneven and rocky. To save our ankles we decided to just speed walk the course.

Half way through the race, my ankle rolled and I suddenly found myself on the ground in pain. All my planning and care in the end, didn’t matter. I had sprained my ankle. I got up, shook it off and finished the race – I know I am a bit on the crazy stubborn side 🙂 .

When we were done, the pain really started and I knew I needed to take action.

Determined not to be sidelined for long, I again did my research. I wanted to know how to treat the sprain so I could return to my workouts as quickly as possible. What I learned is that treating sprains and many sports injuries involves RICE.

R = Rest. This is the hardest for me. I like being active. I like working out. I like walking. But I need to give my ankle time to recover, so I am lifting weights and taking it easy.

I = Ice. Icing the first 24-48 hours is critical for keeping the swelling down and increasing circulation. When my kids have had ankle injuries, we always had them use an ice bath. I did the same. Talk about torture!!! 15 minutes in ice-cold water feels like forever and it hurts! I mean really hurts!

C = Compression. Again, important those first 24-48 hours. A simple wrap will do the trick.

E = Elevation. Whenever I am sitting, I elevate my ankle and do the same in bed at night.

It is now 4 days after the injury. Following this RICE routine has helped. My ankle is still tender but it is getting better every day…..and you know what? I am starting to think about my next 5K.