Running Ankle Sprain Injury: The Key facts


An ankle sprain is one of the most common running injuries and can happen to a runner of any level.

An ankle sprain injury happens when the ankle rolls outward or inwards and stretches the ankle ligament.

Running on uneven terrain such as a trail, on a road with curbs, potholes, branches and roots or even just suffering an unfortunate landing are just a few of the causes of an ankle sprain. The result is significant pain and swelling around the ankle area.



Aside from the pain and swelling there may be a few other signs and symptoms of a sprained ankle.

Bruising and discolouration can occur after a ankle sprain injury and your foot could look like a kaleidoscope of colours including yellow, purple and blue.

Your ankle and foot (in the areas that are not bruised) may be red and feel hot or warmer to touch. This is part of the natural healing process as the body increases blood flow to the area of injury to help recovery.



Possible causes  or at least contributing factors towards an ankle sprain apart from bad fortune and unstable ground include ill-fitting shoes or poor foot control,  calf tightness, reduced ankle movement and poor balance.

To find out how Enertor insoles can help you avoid future Ankle Sprain Injuries check out our ankle injury insole guide here.



The unfortunate facts are that if you’ve sprained your ankle before, then you are more likely to sprain it again. Ongoing symptoms may make you feel like your ankle is turning in when you run.

Swelling and pain around the ankle may also not fully disappear giving the feeling of a weak ankle. This can be fixed by retraining your ankle balance and stability.

After rest and once the pain and swelling has subsided you can start recovery, it is wise to consult a doctor on this.

Recovery may be a little difficult at first, but many experts suggest doing balance exercises to strengthen the muscles around the ankle.

In terms of starting up running again – expect to wait for between 2 – 12 weeks depending on the severity of the sprain.


About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop.

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.

What people are saying about Enertor insoles?

  • Marcus P.

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    I really like the cushioning and bounce of these insoles, however, the way they are contoured, they make my feet sore on the outside of my foot, opposite the arch. The pain goes away after two or three miles so maybe my feet just need some time to adjust to them or maybe I need to try them in some different shoes. I’ve only had them a couple of weeks.

  • Anthony Everest

    For Athletes
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    I have had the enertor in my shoes for three days of the Christmas season. Lots of hours on my feet but have not texted them in my hiking boots carrying a ~35 lb pack for 4, 6 or more hours. That I will do in the next week or so and provide another review. I have been a Sole user for the past three years and they have served me wonderfully well on many backpacking trips in the Pacific Northwest, The Rockies and trekking in Bhutan (25 days on the Snowman Trek), Tibet (The World’s Highest Trek to Camp lll on Mt. Everest), Bolivia, Pakistan (16 days into K2 base camp) and many more. I chose to try the enertor based reviews, including by Michael Lanza of the Big Outside. Thus far they have been great. Very comfortable and no tired feet after three 8-10 hour days chasing grandchildren and doing festive activities.

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    E. Davis
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    Have been using Enertor for a couple of weeks now and they are incredible, very comfortable and I feel like I have a spring in my step. I had a hip injury earlier this year but since using the insoles haven’t even had a twinge in my hip and give them a lot of credit for that. As marathon training can be tough on your body, so nice to know I am protecting it as best I can with these insoles.

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