“I didn’t see the pot hole when running on some back roads recently and I think I twisted my ankle, what should I do”?

The most common ways to sprain an ankle are by landing awkwardly after jumping or by walking/running on uneven surfaces.

A sprain occurs when your ankle is forced more out of alignment than normal. This can cause a stretch or a tear to the ligaments which hold your ankle in alignment and which give your ankle a feeling of stability.

·        Stop your run if pain has occurred. Stand up slowly to be sure pain doesn’t sit you back down. If it does, do not restart running.

·        Apply ice to the ankle 15 minutes an hour for the remainder of the day.

·        Perform “ABC” range of motion exercises three times a day. These are done by leaving your hip, knee and leg still, move your foot as though you are writing out the alphabet in large capital letters, If this causes soreness, continue exercises. If this causes pain, seek medical attention.

Seek medical attention for your sprain if;

·        Pain keeps you from putting any pressure on your foot that day

·        Pain continues for more than three days

·        Your ankle feels weak or gives out on you while walking/running

·        Your feel or hear a “pop” at the time of injury. A “pop” usually means you tore a ligament, tendon, muscle or broke a bone.

If you don’t properly treat an ankle sprain:

·        You are more likely to sprain it over and over causing more and more damage.

·        You may have chronic pain, weakness, instability or inability to resume running

My feet burn and go numb when I am running, should I be concerned?

That depends on how long the burning or numbness lasts. If your feet burn or go numb while running but then that feeling goes away within 5-10 minutes at the end of your run, then this likely indicates that your shoes aren’t fitting your feet well.

·        With repetitive motions such as running, using the elliptical machine or stair climber your shoe stops when it hits the surface, but if your foot slides forward too much inside the shoe then this can cause the nerves (on the bottom of the foot) to become agitated and feel a numb/burning sensation.

·        This will usually affect the entire bottom of both feet.

·        Trying a different style of shoe or lacing your shoes more securely should help.

If the numbness occurs in one foot and is more localized to the ball of the foot then you may have a neuroma.

·        A neuroma is the thickening or inflammation of a nerve on the ball of the foot, leading to your toes

·        You may feel as though you are stepping on a pebble or as though there is a wrinkle in your sock.

·        Frequently you will feel an electric shock or numbness into your 3^rd and 4^th toes or your 2^nd and 3^rd toes. (think “I hit my funny bone” feeling).

Self-care would include a wider toe box on your shoes or more cushioning at the front of your shoe.

Seek medical attention if symptoms persist for more than 30 minutes after your run or don’t resolve with altered shoes. The longer you run with a painful neuroma, the more aggressive professional treatment may need to be. It’s easier to treat early.