More people have been out running, as this is a free workout you can enjoy as the price of everything (including gym memberships) rises. Now, actress Nicole Kidman is no different: she's a running fan, although the cost is probably not an issue for her. A few years backs, during the pandemic, she was spotted wearing a fracture boot on her foot and ankle at her then-husband’s drive-in concert for frontline workers. Shortly afterward, her now-ex country music star Keith Urban said in an interview that Kidman broke her ankle when she was running around the neighborhood and stepped into a pothole.
This is not as uncommon as you think. 
Now that the Houston heat is picking up, most runners start their workouts early in the morning, while it is still cooler outside. When it’s dark, however, that makes it hard to see everything that’s coming up in front of you. So you may end up stepping into a pothole and twisting your ankle.
When that happens, you’re at risk for two things. One is a severe ankle sprain, the other is a foot fracture or ankle fracture. You see, when you step into a hole, there is more force coming into your ankle; that will lead to injuries. You can tear ligaments, which occurs in a sprain, or the bone could break. Both need immediate attention to heal properly.
The other thing that can happen when you're running is a fracture of the base of your fifth metatarsal, known as a Jones fracture. This fracture in your foot happens because of the pull of a tendon when your ankle twists. It is a fracture that is very difficult to heal. Sometimes you just need to be in a boot and other times you needs surgery to heal the injury. In this post, we review ways to prevent a foot fracture or ankle fracture while running. We also share treatment tips in case the worst should happen.
Key Takeaways
- Foot fractures and ankle fracture while running often occur when you can't see road hazards, like potholes
- To avoid injury, run on well-maintained tracks, wearing supportive sneakers, and training with a partner
- Don't walk on a suspected ankle sprain, as you may have sustained a foot fracture or ankle fracture when your ligaments twisted
Table of Contents
How to Avoid a Foot Fracture or Ankle Fracture While Running
Here are 5 things you can do to avoid an injury like Nicole Kidman’s:
- Run where you know. When it’s dark outside, it’s not a good time to try new routes. Run in areas you are familiar with.
2. Wear a headlight. If you’re running when it’s dark, a light will allow you to see what’s on the road ahead.
3. Avoid running on uneven surfaces. Consider running on a high school track or a well-maintained trail, like the one at Memorial Park.
4. Wear the proper shoes. Running shoes are not only there to give you traction and support, they are also there to protect you. Wearing the right shoes for your foot type and the surface you’re running on will help you prevent injuries.
5. Run with a partner. Having a running partner will motivate you to get up and go. Running with a partner also gives you another set of eyes for hazards along the way. And, if you do sustain an injury, having a partner will help you maintain a cool head an engage in the following practices.
What to Do If You Suspect an Ankle Sprain
The worst has happened: you've hit a bump or hole in the road. Your ankle has buckled. And the pain is bad. What do you do now? We know it can be tempting to try and walk off this injury. There may be an instinct to stand up, walk a bit and then, when the pain improves, get back to running. But here's the problem: as we mentioned earlier, what you think is an ankle sprain could really be a broken foot or broken ankle. If that's the case, walking on the injury could worsen your condition and complicate your eventual recovery. Plus, even if you haven't sustained an ankle fracture, a sprain requires rest for recovery: it's not something you can walk off. So, if you've hurt your ankle while running, stop movement. If you can use your friend's support to keep weight off the injury, do so. If not, try to tighten up your sneaker to prevent swelling, and come to our Houston podiatry practice as soon as possible, to evaluate the injury.
Diagnosing and Treating an Ankle Sprain or Ankle Fracture
Sometimes, it can be difficult to tell if you've sprained or broken your ankle. When bruising or swelling is severe, we may use our in-office X-ray in Houston to rule out a fracture. Then, if we detect a break, we'll likely recommend the following treatment protocol.
- Immobilization. We will have to take pressure off your ankle bone so the fracture can heal, either with a cast and crutches or with a walking boot. We'll also pay close attention to the bone you've broken. If you've fractured your fibula (the most common bone to break with an ankle fracture) you are unlikely to need surgery. However, if you have broken more than one of the three bones in the circle that forms your ankle structure, surgery may be necessary.
- Follow all instructions regarding weight bearing. A broken ankle can take several weeks to heal, so be sure to follow our guidelines for if and when you can place weight on the injured ankle.
- Visit us as instructed. You will likely need several follow up appointments to make sure that the ankle is healing properly. Be sure to stick to the schedule to keep your recovery on track.
For active individuals, sustaining a foot or ankle injury can be especially devastating. But, while avoiding foot and ankle injuries while you’re running is ideal, injuries do happen. The best thing you can do is seek out help as soon as you can after you suffer an injury. The sooner you get it checked, the quicker you’ll be able to get back on the road. Click here to contact Dr. Schneider for an immediate appointment.
