Same weekend, same ankle, same trail, different year. Shelby had a grade 2 sprain again while running the Redmond Watershed trail. Followed the same procedure as last year and he was once again running by Wednesday and completed his 12 mile run the following week with no pain or discomfort. Starting to think these compression socks work wonders.
After Shelby severely rolled his ankle (Grade 2 sprain) during his long run at the Redmond Watershed we immediately went to work on getting him back to running ASAP. He started icing and elevating the ankle soon after the incident and put on some compression socks, which he’ll wear for the next few weeks to help reduce inflamation and circulation. After a day of icing, I massaged the ankle to release the Peroneous muscles that were in contraction. We had him do a lot of range of motion movements and toe raises. After 48 hrs he was able to get up on his toes without pain and we had him running for an hour that night. He continues to ice, elevate, wear compression socks, do his range of motion exercises and get bi weekly massages. He’s been running 50 miles a week for the last two weeks without pain and only missed two days of running.
To help recover from IT Band syndrome you must release the muscles around the Iliac Crest which include the Glutes and Tensor Faciae Latae. Also have your running shoes checked to make sure your in the proper type of shoe. You can also use an IT Band strap to help you get back on the road and make sure to stay on flat surfaces.