Sprained Your Ankle? Here’s What to Do Next | s5/e17 | The Running Explained Podcast

An ankle sprain can seriously derail your training—and if you’ve ever “just rolled your ankle,” you know it’s rarely that simple. In this episode, I’m joined by Dr. Lauren LaPierre, physical therapist and running coach, to break down what really happens when you sprain your ankle, how to recover the right way, and what most runners get wrong about returning to running. Lauren shares her own story of spraining her ankle just 2 days before race day and walks us through the physical AND emotional journey of rehab and rebuilding. We’re talking real recovery timelines, step-by-step rehab phases, common mistakes, and the mental toll of missed races and shifting goals. This one’s for you if: ✅ You’ve ever sprained your ankle (or are currently dealing with one) ✅ You’re unsure how to get back to running safely ✅ You coach runners and want better injury recovery tools ✅ You just want to be prepared for whatever comes next 💥 Whether you’re injured now or just want to be smarter about staying healthy, this episode is full of practical takeaways you won’t want to miss. IN THIS EPISODE: 🔹 What an ankle sprain actually is 🔹 Grading sprains: what Grade I, II, and III really mean 🔹 What to do in the first 24–72 hours post-injury 🔹 Why swelling ≠ worse damage 🔹 Using pain as a guide, not a stop sign 🔹 The 4 key rehab phases: isometrics, strength, neuromuscular control & plyometrics 🔹 The truth about when you’re really ready to run again 🔹 The emotional side of injury: missed races, lost momentum, and mental recovery ABOUT DR. LAUREN LAPIERRE Lauren is a physical therapist, running coach, and founder of The Personalized Running Doc, where she helps runners bridge the gap between rehab and performance. She’s also the creator of the Revive Running Retreat, and a passionate advocate for runner education and long-term health. 🔗 Website: https://thepersonalizedrunningdoc.com 📸 Instagram: @thepersonalizedrunningdoc 📅 Register for the 2025 REVIVE Retreat https://thepersonalizedrunningdoc.com/events/revive-running-retreat 👍 Enjoyed this episode? Leave a review, share with a runner friend, and hit that Subscribe button for more science-backed running education every week! -- My COROS helps me keep easy runs easy and hard days honest. If you're ready to train smarter, this is the tool I trust. 🎁 Use code RUNEXP at checkout for a free watch band when you buy yours! http://www.coros.com -- #RunningInjuries #AnkleSprain #PhysicalTherapy #RunningRecovery #RehabForRunners #RunningExplained #RunningPodcast