An ankle sprain can put a serious crimp in your style, especially when it happens two days before race day. In this episode, I’m joined by Dr. Lauren LaPierre, physical therapist, running coach, and trusted resource for all things injury rehab, to break down what it actually takes to recover from a sprained ankle and get back to running (properly!)

In this conversation, Lauren breaks down what a sprain actually is (yes, it’s more than “I rolled my ankle”), how to assess its severity, and why conservative care should almost always be your first move. She walks us through each stage of her own recovery, from using compression and regaining range of motion to eventually reintroducing running through careful, progressive loading. She also shares the mental and emotional toll of dealing with a derailed season and how to give yourself the grace and space to process it.

Whether you’re dealing with an acute injury, navigating the gray area between “healed” and “ready to run,” or simply want to understand how to support your future self (or athlete clients), this episode is packed with wisdom, relatability, and practical takeaways.

IN THIS EPISODE, YOU’LL HEAR ABOUT:

• The different grades of ankle sprains and what they actually mean

• How to handle the first 24–72 hours post-injury (and what to avoid)

• Why swelling and pain don’t always equal more damage

• How to use pain as a guide... without letting it become a barrier

• The critical rehab phases: isometrics, strength, neuromuscular control, and plyometrics

• The real timeline for returning to running safely

• Common mistakes runners make in trying to come back “too soon”

• The emotional weight of missed races, lost momentum, and re-setting goals

  
  

ABOUT LAUREN:Dr. Lauren LaPierre is a physical therapist, running coach, and the 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 educating runners on how their bodies work—and how to keep them working well.

Learn more about Lauren’s work and get in touch: thepersonalizedrunningdoc.com
Follow her on Instagram: @thepersonalizedrunningdoc

Register for the 2025 REVIVE Retreat: REGISTER HERE

Research & production assistance by Sophie van Leeuwen