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Follow @RunningTerritory for more & Tag someone who run the #BerlinMarathon yesterday! (📷: @michaeldalder) Repost via @welt #BerlinMarathon2017

HOW TO HANDLE AN ANKLE SPRAIN
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Who here has rolled an ankle?🙋‍♂️ If you have, you know how bad they can be. Inversion sprains are most common. There are 3 Grades and range from mild stretching of the ligaments to partial tears to full ruptures.
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The ligaments most commonly involved are:
🔹️Anterior Talofibular Ligament
🔹️Calcaneofibular Ligament
🔹️Posterior Talofibular Ligament
🔹️Deltoid Ligament (eversion sprain)
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Who knows which one is the most affected? I'll reveal the answer on my story.
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When you sprain your ankle, there is typically a lot of swelling and pain😣, which can make it hard to move and walk on it. So we need to rest it, let the swelling come down, and let the pain subside.
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While you're doing that, you can move gently through tolerable range of motion. I like to start with 🔃circles and progress people to drawing the ABCs. Go high rep (25+) and do it a few times a day. It'll help you keep some motion, bring down swelling, and decrease stiffness.
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Tag a friend who's rolled an ankle and share the wealth!
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#Prehab101

Can’t believe this was yesterday… Oh wait, I just have to walk down the stairs, then I can feel it. Or look in the mirror, than I can see it. The big smile in my face.
#happyandtired #bmw @berlinmarathon #annahahner #hahnertwins #marathon #running #beatberlin42

Mondays call for a little bit of (running) therapy
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📷@beerd_miler @running_bum_

Hi guys! How are you getting on after the #berlinmarathon? I hope you haven't forgotten to buy today's issue of Berliner Morgenpost and find your result among thousands of Berlin Marathon participants?
====================================== #running #swimming #cycling #triathlon #marathontraining #marathon #garmin #ladytriathlon @crewcatclothing

Dette er to som inspirerer meg. Til venstre tidligere pokerspiller @kristianulriks som i går løp #berlinmarathon på 2.22. Det klarer han fordi han arbeidsvillig og sta som få. På grunn av hans fantastiske innstilling var det herlig å se han lykkes i går. For de som lurer på hvor fort 2.22 på maraton er så kan jeg nevne at han på egen GPS-klokke i går hadde 3.21 i snitt per km i 42 strake kilometer.
Til høyre min gode kompis Vidar som debuterte på maraton med 3.44 i 2011 ved en tilfeldighet. I går løp han på 2.38 (3.45 per km) og under 2.40 for første gang. Noe av hemmeligheten er at han har løpt 30 km fort til jobb kl 6 om morgenen en gang i uka. Av og til er det uviktige viktig. #hverdagshelter #inspirasjon #trening #maraton #marathon

Darf ich vorstellen? Diese Babys hier zum #medalmonday ☺️🏅🙌🏼🎉 5️⃣ x Berlin in 5️⃣ Jahren und das 🔟 jährige Jubiläum seit meinem ersten mini-Marathon. Wie die Zeit vergeht.. *schnief* Deshalb bin ich jetzt nach einer neuen Herausforderung für das Frühjahr 2018. Habt ihr Ideen wo ich zwischen Mitte März und Mai wunderschöne 42,195km erleben kann? 😊 Denn ich bin noch lange nicht satt 😏 #stayhungry • RUN ONCE - RUN FOREVER • #beatberlin42 #berlinmarathon

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Follow @kirathlete for more | Welcoming @running_mama_uk to Kirathlete Storytellers. An avid hockey player for years before trying her hand at triathlons, Rachael signed up for Iron-man 70.3 before even buying a bike. She has since completed 3 London marathons recording a personal best of 3 hours and 50 seconds. In her own words, "I have two gorgeous girls who I want to inspire by keeping fit and healthy, so this includes plenty of buggy running with them" ❤️ @run2motivate @alynushea @k8_angel_8h @noresz_run #inspiration #marathon #triathlon #fitgirl #fitmom #fitfam #motivation #health #beautiful #love #nevergiveup #run #running #exercise #women #womenempowerment #girlpower #halfmarathon

My #marathon highlight in #Berlin at km 37: Our Bridge The Gap #cheerzone ! Thank you guys! You were so awesome ! ❤️😘🔥🏃🏼‍♀️🎉🚀⚡️Thanks to @maxmenning for the picture!
#bridgethegap #btg #btgberlin #beatberlin42 #crewlove #berlinmarathon #running #correr #laufen #nevernotrunning #runwithstyle #instarunners #iknowilooksillybutihadfun

• Master of none •
Great 13km steady run tonight but realised I haven't move a single muscle in the last 2 months 😩right now seems impossible to find the balance between 🏃🏻 and 💪🏼

Hello week 5/32. This was the run that I didn't think I would get around to do but I dug deep stopped procrastinating and got it done. It wasn't fast but it's done #vlm2018training #vlm2018hopeful #marathontraining #marathon #dreadmill #garmin #mumwhoruns

Foi maravilhoso estar com vocês!! Que venham as próximas 💅😎 #bsb #theweekontheroad #marathon #asstj #lagosul #brasilia #friends #selfiefriends #after #dayparty #sunday

SUCH a busy Monday! Got 5km done though.. shame it was a walk 😪 Not down to injury 🎉 just down to NOT wanting to do myself any injuries. Asking as many people as many questions as I can. When do you start training? 🤷🏻‍♀️ What plan? 🤷🏻‍♀️ Is there such thing as 'too soon' to start?🤷🏻‍♀️ .
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#londonmarathon #vlm #fitness #motivation #marathon #marathontraining #asics #asicsgelcumulus #igrunners #runnersworld #exercise #runners #nopainnogain #training #nike #runningcommunity #goal #cardio #results #cancer #macmillan #fitbit #fitbitblaze

•••Oh my goodness! Anyone else?! 😂🙌🏼I gotta have my evening snack! I have a 1/4 cup of cottage cheese for a snack at night. 😋What do you guys have? Do you eat an evening snack? And if not, in general, what's your fav snack? 🍽💕•••
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So yesterday I stayed home from church to get completely better from my cold! Definitely a good idea considering I had work later on. It was nice to go back because I literally haven't worked since my camping trip! Afterwards there were some people from my Church who came over for dinner. Pretty chill day ✌🏼
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#quotes #inspiring #motivation #fitnessquote #youcandoit #justbringit #dreambig #success #staypositive #noexcuses #marathon #running #run #instarunner #trailrunner #halfmarathon #ultramarathon #5k #10k #yogi #yoga #handstand #yogapose #soul #spirituality #meditate #trueself #balance #meditation #igyoga

Marathon country #8 done! Marathon #19 for me (7 years since the first) #28 for hubby. It was windy and wet to start, then warm and humid, then cool, then raining, and oh yeah the hills! Exactly what I expected from the Loch Ness Marathon! 😀 what an amazing job from the organizers and volunteers. Everything was executed perfectly! Bravo to all who took home that hard earned medal! #marathon #lochnessmarathon #lochness #scotland #inverness #travel #adventure #britain

10/64: Tomas Nevergreen - I play for you🙌приятная романтичная композиция из юности) чудесная, на все времена🌿👌#64songsin64days #singingvideo #marathon #vocals #girlsinging #nevergreen #darianafox

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