I was running yesterday and turned outwards on my left ankle as I went over a bit of uneven ground. It wasnt too bad and I continued home, then did some squats and upper body weights. All seemed ok. I didnt move much in the afternoon and suddenly it became very painful and stiff and I couldnt put weight on it. I took a couple of Nurofen and iced it. A while later the pain went and it was ok to walk on it. In the morning it seemed ok and not swollen so I had a walk outside and it was ok. I didnt move much in the afternoon and then noticed it was swollen on both sides, but not painful. So I have iced it again. Please can you give me some advice as to whether I should just carry on icing and elevate it or to do some movement and a few ankle exercises. How long should I rest for? Thank you.

It sounds as if you may have gotten away with it – anything that gets really painful and then stops with a little intervention probably means you’ve only got a minor sprain. Do carry on with icing at regular intervals about every 2/3 hours and try to keep it up as much as possible during the day. I think it’s also prime time to start to add on some rehab to improve your stability and then consider at the weekend heading out for a really small, controlled, straight line recovery run. Trying walking for 30” then run for 1’ and repeat x10. Try this for the rehab part:

  The Guru