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How long does it take an ankle sprain to heal?
Ever wonder how long it takes for an ankle sprain to heal? While everyone is different, there are a few rules rules and guideline you can follow to predict how long it will take an ankle to heal after injury.
NOTE: the below information is not and should not be considered medical advice or prescription. No doctor-patient relationship is established. If you think you have an ankle sprain, book an appointment for an assessment here.
Ankle Sprains are the #1 athletic and sports injury.
In the US alone, as many as 2,000,000 ankles will be sprained this year. That is CRAZY numbers! The kicker? That is undoubtedly an underestimate because that only accounts for ankle sprains bad enough that people went at got checked out.
If you have sprained your ankle, you know how scary it can be. You suddenly roll over the outside of your foot and collapse to the ground. At first, you can’t even tell how bad it is!
Is it painful?
Am I just so hopped up on adrenaline?
so…HOW BAD IS IT?
The first thing you need to know is how severe the injury is.
While they can be scary, in general, ankle sprains heal quickly and you can get back to your favourite activities within a couple of weeks, but that depends on the severity. Use the steps below to tlearn how to tell how severe an ankle injury is, and then scroll down to the bottom to check the estimated healing times for each grade of injury.
GRADING:
There are 3 grades of ankle sprains that range from least damaged to most damaged.
Grade 1 ankle sprain: the ligament on your ankle was stressed, but it wasn’t stretched or torn
Grade 2 ankle sprain: the ligament is torn, but still has some of the ligament intact
Grade 3 ankle sprain: the ligament is completely torn, or it has pulled a chunk of bone off at the attachment
How to tell if you have a severe ankle sprain:
Step 1: Pain intensity and quality
All grades of ankle sprains can be extremely painful.
Grade 1 ankle sprains are usually between 4 and 7 on a pain intensity scale of 0-10 (10 being the worst pain you can imagine) and is usually more painful at the time of injury and the pain gradually decreases over the next few days. Usually, this pain is described as SHARP.
Grade 2 ankle sprains are usually between 5 and 9 out of 10. The pain at the time of injury is SHARP and DULL or ACHY PAIN usually follows over the next few hours or days.
Grade 3 ankle sprains are counter-intuitive because they are often NOT PAINFUL at the time of injury for the first 20-60 minutes. This is because the ligaments and nerves associated with it are totally torn, so they cannot send pain signals to the brain. The pain increases of the next few hours or days and can range from 2 and 9 out of 10, mostly dependent on the degree of swelling.
Step 2: can you walk?
Grade 1 ankle sprain: you should still be able to walk immediately after the injury (within a couple of minutes), at least for a few steps. It will be painful, but it should be manageable.
Grade 2 ankle sprain: you should still be able to walk immediately after the injury, but this is not always the case, due to the severity of the pain. However, within a day or two, you should be able to walk 3-5 steps, placing your full body weight on your injured ankle. If you cannot, it implies that there is more significant damage and you likely need to get x-rays
Grade 3 ankle sprain: you will not be able to walk immediately following the injury (although I have seen people ‘walk off’ a severe ankle injury). The next few days, the swelling usually gets so bad that even attempting to walk is out of the question.
Step 3: Is there swelling?
Grade 1 ankle sprain: there should not be any swelling with a grade 1 ankle sprain
Grade 2 ankle sprain: swelling can range from minimal to severe. Swelling can take a few hours to accumulate and last multiple days or weeks
Grade 3 ankle sprain: swelling is usually severe and fast. Usually lasts several days or even weeks
The guidelines above are not universal, but they are a good way to quickly estimate the severity of your injury. If you have any reason to believe your ankle sprain is grade 2 or above, get it checked out. If you are in North Okanagan and looking for a qualified physiotherapist or chiropractor in Vernon, we can help. Book a free consult here.
How long will your ankle sprain take to heal?
In general, ankle sprain healing will follow these timelines:
Grade 1 ankle sprain: 1-4 weeks
Grade 2 ankle sprain: 3 weeks to 6 months
Grade 3 ankle sprain: up to 12 months or beyond
These times will be different for everyone, and there are many factors that affect healing. It is also helpful to keep in mind that just because the pain is gone, does not mean the ligament is back to pre-injury status and ready to get back to your activities. It still requires PROGRESSIVE REHAB and exercise before getting back to 100%. Pain is just one part of the equation.
If you are dealing with an ankle sprain and want to get back to skiing, running, CrossFit, or whatever activity you love, make sure that you do more than watch and wait. When you are ready for some help, fill this out and we can work together to get you back.
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Book a free Consult with Dr Murdoch: book here
Instagram: Base.Camp.Doc
Disclaimer: This blog is intended for general informational purposes only and is not intended for the delivery of medical advice. No doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog and website is not intended to be a substitute for medical advice.
How to Run Pain-Free in 2023
Running can cause all sorts of injuries, but there are things you can do to prevent it! Here is how you stay injury free in 2023
5 tips to keep you from being stuck inside because on injuries this year.
1) STRENGTH TRAIN
Strength training has been proven, over and over again, to increase your resilience and decrease your chance of injury. It increases your capacity, while simultaneously making you a faster and more efficient runner.
The easiest way to build a running strength program is to use these exercises in every session:
Calf raise
Deadlift
Squat
If you are new to strength training it can be confusing and intimidating. Join our 12-week Run Strong program for in-person strength coaching specific to runners. Apply for the next group of Run Strong here
2) Listen to your body, and don’t wait until your injury is debilitating to get help
It is way harder to rehab an injury that you have ignored for weeks, months of years. Next time you have a niggle or a hot spot that worries you, get it assessed. We work with a lot of runners. If you are dealing with an injury, book a free consult today. The last thing you want is to be caught in Runners’ Injury Purgatory.
Pain and injury can be incredibly frustrating, and downright depressing.
If you are ready to get out of pain and back to running, we can help.
3) Hydrate
Suprised? Hydration is so important for runners. Being on top of your hydration keeps you fitter and healthier throughout your run, but hydration is about more than that. Being hydrated during your daily life is just as important as hydrating before or during your run.
My recommendation comes from an exercise physiologist named Dr Andy Galpin, who recommends consuming 1 ounce of water for every pound of body weight, divided by 30, every 15 minutes. For example, a 100 lb athlete should consume 3 oz every thirty minutes, while a 150 lb athlete should consume 5 oz and a 200 lb athlete would consume 6.7 oz.
This doesn’t address electrolytes, which is a whole other topic, but in general, make sure you have electrolytes in your hydration if your effort is longer than. 30 minutes. My go-to electrolyte is the LMNT salt packets that you can add to water (available for sale at Base Camp Chiropractic and Sports Rehab)
4) Get enough protein
Protein is literally the building blocks of our body. When we run, we start to break down parts of our body. If we are getting enough protein, we can build those parts of our body back up better than before. But if we are not adequately fueling? Well… you ever tried building a Lego castle without all the pieces? Aim to get 1.6-2 grams of protein for every kilogram of body weight per day, especially on days when you are running. Consider supplementing with a protein shake on your run days.
Protein shakes are a great way to make sure you are meeting your minimums for the day.
5) SLEEP
Sleep is the ultimate performance-enhancing drug. Getting at least 8 hours per night is essential to keep you injury free and make you a better runner. Many active runners should be aiming for 9 hrs of sleep every single night! On top of quantity, quality is also important. Make sure you have a consistent nighttime routine and that you are getting to sleep at the same time every night to maximize your body’s ability to heal and prepare you for the next day.
Try to stay consistent with your bed time too, to maximize your sleep quality.
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Instagram: Base.Camp.Doc
Disclaimer: This blog is intended for general informational purposes only and is not intended for the delivery of medical advice. No doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog and website is not intended to be a substitute for medical advice.
6 questions to ask your new physiotherapist
How do you know if you have a good Physiotherapist? Here are the 6 questions you should ask them.
Not all Physiotherapists are created equal.
Some of them are up to date on the research and do their absolute best to keep YOUR best in mind. Others? Not so much.
If you plan on seeing a Physiotherapist in Vernon, here are the Top 6 Questions you should ask them:
1 - What does my treatment plan look like?
Your Physiotherapist should have a plan and be able to explain it to you. That doesn’t mean that everything will always go according to plan, but you at least need to be following one. They should be able to tell you an estimate for how long and how many visits your treatment will take.
2 - What will each appointment look like?
You should know what your appointments will include so that you are better prepared for them each week. You Physiotherapist should be able to tell you what to expect.
3 - When do you think I will be feeling better and how long will you need to see me?
This one is a tricky one because everyone is different. But… your Physiotherapist should be able to give you an estimate of how long it takes to recover, based on how long their patients have taken to recover and what the current research says.
4 - What are some alternatives treatments?
There are many ways to approach a problem, and pain is no different. No single treatment method is absolutely necessary to treat ANY body injury. If you do not like being adjusted, you do not have to be adjusted. If you don’t like a certain exercise, there are plenty of others to choose from. A good Physiotherapist should recognize that and be able to give you alternative treatment options.
5 - Will this condition get better on its’ own?
Most conditions get better on their own. This is a fact. If you ask your Physiotherapist and they tell you that your back pain will get worse if you don’t get your hip put back into place, or your neck will get arthritis because of your poor posture, they are trying to scare you into a treatment plan.
That said, even people with conditions that eventually get better on their own often benefit from treatment and a rehab plan.
6 - What can I do at home to help me with my pain?
Repeat after me: “I am responsible for my own fate”
If your Physiotherapist does not give you anything to do at home to help manage your pain or progress your condition, find a new Physio.
Not sure where to start?
We can help.
If you are looking for someone in Vernon to help you with your injuries, I can help you in person.
If you are looking for a clinician in BC, I can see you virtually, or I can point you in the right direction to find someone near you.
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Book an Appointment with Dr Murdoch: book here
Instagram: Base.Camp.Doc
6 questions to ask your new chiropractor
Not all chiropractors are created equal. Here is how to tell if you have a good one.
Not all Chiropractors are created equal.
Some of them are up to date on the research and do their absolute best to keep YOUR best in mind. Others? Not so much.
If you plan on seeing a Chiropractor in Vernon, here are the Top 6 Questions you should ask them at your first visit:
1 - What does my treatment plan look like?
Your chiropractor should have a plan and be able to explain it to you. That doesn’t mean that everything will always go according to plan, but you at least need to be following one. They should be able to tell you an estimate for how long and how many visits your treatment will take.
2 - What will each appointment look like?
You should know what your appointments will include so that you are better prepared for them each week. Your chiropractor should be able to tell you what to expect.
3 - When do you think I will be feeling better and how long will you need to see me for?
This one is a tricky one because everyone is different. But… your Chiropractor should be able to give you an estimate of how long it takes to recover, based on how long their patients have taken to recover and what the current research says.
4 - What are some alternatives to adjusting?
Chiropractic adjustments do not solve all problems. They also are not absolutely necessary to treat ANY condition. If you do not like being adjusted, you do not have to be adjusted. A good chiropractor should recognize that and be able to give you alternative treatment options.
5 - Will this condition get better on its’ own?
Most conditions get better on their own. This is a fact. If you ask your chiropractor and they tell you that your back pain will get worse if you don’t get adjusted or your neck will get arthritis because you need your bones put back in place, they are trying to scare you into treatment.
That said, even people with conditions that eventually get better on their own often benefit from treatment and a rehab plan.
6 - What can I do at home to help me with my pain?
Repeat after me: “I am responsible for my own fate”
If your Chiropractor does not give you anything to do at home to help manage your pain or progress your condition, find a new Chiropractor.
Not sure where to start?
We can help.
If you are looking for a Chiropractor in Vernon, I can help you in person.
If you are looking for a Chiropractor in BC, I can see you virtually, or I can point you in the right direction to find someone near you.
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Book an Appointment with Dr Murdoch: book here
Instagram: Base.Camp.Doc
Do I have to stop running?
The reality is that some running injuries do need a period of Relative Rest. This will inevitably mean a change in your running schedule, but it does not mean the complete elimination of your favourite activity.
I treat a lot of runners.
One of the hardest conversations I have with runners is whether or not they need to stop running when they start experiencing pain.
It is really common that runners coming to me tell me that their doctor told them to stop running and that running is the cause of their pain.
SPOILER ALERT: There’s a better way.
Before I get into the nuances of the question “Do I have to stop running if I have [insert painful area here]?” we need to set the stage. When it comes to people walking through the door into my clinic or scheduling online coaching/consulting with me my goal is ALWAYS to help you keep you DOING WHAT YOU LOVE and not take you away from it.
PUBLIC SERVICE ANNOUNCEMENT: You already know that if something hurts to do and you stop doing that thing you will have less pain.
That is not why you need some guidance. You are looking for solutions to keep you doing what you love. Very rarely (in fact, almost NEVER) do I recommend my patients to completely eliminate their favourite activity. In the rare cases that I do, the elimination is TEMPORARY and only if it is absolutely necessary.
The reality is that some running injuries do need a period of Relative Rest. Relative Rest means a period of decreased running volume or intensity. This will inevitably mean a change in your running schedule, but it does not have to mean the complete elimination of your favourite activity.
There are a few considerations when we are considering what to do if you have running-related pain or injury:
How much are you currently running compared to how much you were running 6 weeks ago?
Rapid changes in mileage?
Changes to your routine?
Why are you running in the first place?
Running only for fitness?
Running in preparation for a race?
Running to clear your headspace?
What does ‘relative rest’ mean to you?
Complete elimination of activity?
Alternate activities besides running?
Changing your running volume/terrain/cadence/pace?
If you have been suffering from running-related pain, you already know how frustrating is it. The good news is that IT DOES HEAL. The catch is that it takes direction and a structured recovery program. My goal is to keep you running.
One this is usually certain when it comes to running injuries though… if you keep doing what your are doing the way your are doing it, it won’t get better and it will get worse. Something needs to change.
If you are dealing with a running injury, and have been told you need stop running, but you are ready for another approach, book a consult with us at Base Camp. Learn a better way.
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Instagram: Base.Camp.Doc
Disclaimer: This blog is intended for general informational purposes only and is not intended for the delivery of medical advice. No doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog and website is not intended to be a substitute for medical advice.
How running injuries happen