We've had some pretty good email "conversations" about injuries, issues and training. I thought I would post some of them here for the benefit of others.

Question #1...

Hi Guys, I'm in need of some input regarding an ankle sprain. I 'rolled' on my ankle last night whilst running in the dark. I iced for about 20 minutes when I got home and intend to ice for the next 3 days or so. I have the Silver Lake 50k coming up this weekend and still hope to run it. Has anyone ever used some sort of ankle compression sock and what should I look for? Any other advice?

Reply #1...First off, I am not a doctor, or otherwise medically qualified to give advice, but for whatever it's worth, this is what I'd do: If it's seriously swollen and/or seriously black-and-blue, or if you can't support weight on it, I'd probably forget about running a 50k in a few days. Live to fight another day. On the other hand, if it's only slightly/moderately swollen, with little or no discoloration, then icing it for 10 - 15 minutes every couple of hours for a day or two, then heat/stretch/ice for the next few days may get you back in the race. I would tend to avoid anti-inflammatory drugs like aspirin or ibuprofen for at least a day or two, because they will promote internal bleeding at the sprain. As crazy as it may sound, eating a combination of pineapple and mango (fresh, also available in jars at the grocery store as Delmonte SunFresh Tropical Mixed Fruit) may help. This was recommended to me by a friend who's a physical therapist. She said that she has used it successfully several times (including once that by her description was quite serious, and she was able to run a marathon the next day), so I tried it, and it seemed to help, but it may have been coincidence.

Reply #2... Just my 2 cents…I decided to switch from the ultra to a relay team for DWD last year and in my enthusiasm to “not let the team down” I rolled my ankle badly (heard it crunch) in the first 1.5 miles of my first leg. I took 800 mgs of ibuprofen and decided it wasn’t that bad…finished all 14 of my miles that day. I could not run pain free for months after that. Granted I am not a spring chicken (I’m 44) so if you’re young and tough you might be okay. I’m tough but think my experience might be a sign there is a true line between perseverance (which is a positive trait) and being stubborn (not such a great attribute). You’ll make the right choice regardless.

Reply #3...…and another 2 cents (also in line with the comments of the others). A wise, old Ultra Runner once told me (…well, he isn’t really that old, and come to think of it maybe not all that wise either, but…anyway he told me) that he has dnf’d a number of races in the past when injuries presented themselves (or perhaps he was pushing to the point beyond the “good pain…” and in danger of injury). He said that no “one” race or run was ever worth sacrificing the ability to run in the future. Coming from someone who has finished many Ultras successfully, I took his advice to heart. Hopefully the remedies recommended will hook you up (I like the fruit – gotta try that, seriously!), but if not, it is never wise to run into increasing pain.

Reply #4...I decided to reply to this original e-maul, although I have read the many responses to this one. Last September, I had the pleasure of trying to run the Haliburton Forest 100miler, and, in the process, I rolled my ankle - not once, but several times. Each time I was able to jump out of it, walked it off, and proceeded to keep going. One time, I really rolled it,and had to get off the trail to allow the pain to go away. But, I continued. However, I had to drop after 40 miles, because the pain was quite bad. When I got home, went to my doc, and the x-rays said it was a sprain. So, I wrapped it up, did the Detroit in pain. Did several smaller runs. Did the Witchy Wolf in January. Did Jacksonville Marathon in February. Each time, I paid for it with a pain in my ankle. A long time for a sprain to heal. After Jacksonville, I went to a sports doctor, who ordered an MRI. The result was a little disheartening, to say the least, but, was a relief in a way. In a nutshell, I had a torn tendon in the ankle, but not just any tendon - the one that holds the arch of your foot in place. If I had severed it, I would have lost the arch. The sports doctor ordered no running, including no aquatic running )nothing to put impact on the foot). It was frustrating for the next 2 months, but, now I am running again, lots of trails, and, although my ankle lets me know it is there, and will for a while, yet, I know what the problem was, and have the proper equipment to help, and can run, again.

Moral of the story? Make sure it is a sprain. Go to a sports doctor and have it checked out good. It is better to be safe than sorry, and TAKE PROPER CARE of the ankle. A "sprain" is not something to take lightly,and proper rest for the ankle could be the best medicine, even if it means being frustrated by not being able to run for a while....

Reply #5... Original writer says...Thanks all for your input on my injury. It feels much better now having iced and compressed. I think I will run on Sat. Maybe I'll see a few of you out there. I'll be sporting my RUT shirt and some kind of bandana. Say hello, it would be good to put some faces to names.