Training for the NYC Marathon or recovering from an ankle sprain? At Bodyworks DW (Financial District & Midtown West), we’ve helped hundreds of New York runners prevent injuries, recover faster, and get back to training with confidence. Whether you rolled an ankle on a long run, are fighting through nagging pain in the final weeks before race day, or simply want to maximize your post-marathon recovery, this guide gives you clear, science-based advice.
Understanding Ankle Sprains in Runners
Ankle sprains are one of the most common injuries in marathon training. They happen when the ligaments that stabilize your ankle stretch or tear, usually from rolling the ankle inward. A recent review of ankle sprain recovery highlights how they occur and best practices for treatment.
I know the pain personally. A few years ago in a parkour class I missed a 12-foot jump by an inch and wound up with a bad ankle sprain that sidelined me for 6–8 weeks. My recovery became a live experiment: applying the same protocols I recommend to clients, refining what really works.
Runners are especially vulnerable because training ramps up mileage and intensity quickly. Add NYC’s uneven pavement and crowded streets, and a misstep is all it takes.
Step One: Rule Out a Break
- Is the ankle visibly deformed or hanging at a strange angle?
- Do you see bone protruding?
If yes, call 911. Do not try to walk it off or get into a cab — moving a fracture without proper immobilization shreds soft tissue and guarantees a longer recovery.
Step Two: Move It (But Gently)
If the ankle looks intact, test for movement: tiny circles, flex and point, wiggle the toes. If you can move it — even with pain — it’s more likely a sprain.
Forget the old RICE protocol as a cure-all. Prolonged icing can slow healing. The new science supports icing on and off during the first 24 hours but make sure not to keep the ice on all the time. Ice it, then take the ice off and do the following:
- Lie down and elevate the ankle.
- Make small, pain-tolerable movements (circles, flex/point).
- Use fingertips to lightly stroke around the ankle toward the heart, flushing fluids.
- Rest, repeat for 15–20 minutes.
The goal is to bring fresh blood with healing nutrients into the area while helping waste products move out.
Step Three: Test Weight Bearing
- Start on hands and knees, then stand on your good leg while holding support.
- Slowly place weight on the injured ankle.
If pain is diffuse and tolerable, you may be able to hobble short distances. If it’s sharp and localized, back off — you may have a hairline fracture or torn ligament. That’s when it’s time for X-rays or an MRI.
Massage Therapy’s Role in Ankle Sprain Recovery
Massage isn’t for the first 48 hours, but once initial swelling subsides, skilled massage can:
- Improve circulation to bring nutrients in and flush waste out.
- Release tight compensating muscles in the hips, calves, and opposite leg.
- Restore range of motion so the ankle doesn’t heal “stuck.”
At Bodyworks DW, our therapists use techniques like myofascial release, trigger point therapy, and joint mobilization. Combined with self-care and PT, this accelerates recovery and lowers the risk of chronic ankle instability.
Common Running Pains to Address Before Race Day
- Runner’s knee
- Heel pain and plantar fasciitis
- Shin splints
- Hip/groin tightness
- Neck and shoulder tension from long miles
Pro tip: If you’re already hurting, don’t wait until after the marathon. A few targeted massage or PT sessions now can prevent a sidelining injury on race day.
Post-Marathon Recovery
You’ve run 26.2 miles. Your body is trashed. Recovery isn’t optional — it’s part of training.
Book a recovery massage:
- First marathon? Best 3–5 days after the race (let your body process metabolic waste).
- Experienced runner? Many schedule a light session 1–2 days after, or even the evening of the race.
Other must-dos:
- Hydrate more than normal.
- Increase protein intake to rebuild tissue.
- Try contrast showers (hot/cold cycles).
- Sleep — lots of it.
- No running for 1–2 weeks (first-timers). Take walks and stretch.
A light to medium pressure full-body sports massage in NYC can cut recovery time, so you can get back to training without lingering soreness.
Long-Term Recovery & Prevention
Even after you’re walking without pain, the real risk is compensation. Sprains often lead to stiff hips, knees, or even low back pain from altered gait.
- Compression brace: wear during activity for stability (not 24/7).
- Wobble board drills: retrain balance and proprioception.
- Progression: rebuild fitness slowly — walk → jog → short run → longer runs.
Why Choose Bodyworks DW in NYC?
We’re not a spa. We’re a team of licensed massage therapists specializing in clinical, sports, and medical massage.
- FiDi Studio (160 Broadway): Convenient for runners from Tribeca, Seaport, Battery Park, Chinatown.
- Midtown West Studio (336 W 37th): Steps from Hudson Yards, Penn Station, and the Garment District.
Clients training for the NYC Marathon, half-marathons, and triathlons trust us to get them to the starting line — and across the finish line.
FAQs
Can massage therapy help ankle sprains?
Yes — once initial swelling subsides, massage helps circulation, reduces stiffness, and speeds healing.
When should I get massage therapy after the NYC Marathon?
First-timers: ideally 3–5 days post-race. Experienced runners may benefit much sooner.
Is massage safe before a race?
Yes — but if this is your first marathon, stick with light to medium pressure within the week leading up to race day. Schedule any deep tissue work at least a full week before. Experienced marathoners can still benefit from a light session the day before, and if deeper work is needed, leave a minimum of 48 hours to recover before the race.
How long does it take to recover from an ankle sprain?
Mild sprains: 1–3 weeks. Moderate: 3–8 weeks. Severe: several months with PT.
Ready to recover smarter? Book your sports massage in NYC at Bodyworks DW in FiDi or Midtown West — NYC’s trusted therapists for runners and athletes.
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Thank you for this informative blog. One of my friend is an athlete and suffering from sprained ankle. Now he is looking for a good foot therapy from which he get faster results and get relief from it. I will share this wonderful blog with him so that he get benefit from this. And it will definitely help others too. Keep posting such blogs.
Thanks Isabella!
hello!! i just came by your article and i have a question about my ankle sprain that is similar to what you had. it’s been two weeks since my ankle sprain and my bruising has gone down gradually, my question is since i’ve never had an ankle sprain this bad before, how long did it take for the swelling around the ankle bone go away? i’ve been elevating my leg and wearing compression socks and also placing ice on my ankle bone but not as often as the first 3 days after my sprain. there’s only a slight swelling around my ankle bone. any advice is appreciated!!
Hi Kristy! Great question 🙂 Depending on how bad the injury is and other factors such as weight, fitness level, etc it can take weeks to months for the swelling to completely disappear. With a really bad sprain (like mine) I think the swelling didn’t totally go away until about 18-24 months. I’m not even entirely sure myself at what point I stopped thinking….that’s still looking swollen compared to the other ankle. Is it still in pain? – David
thank you for your fast reply!! wow two years I am hoping it will go back to normal in a month or so. no I am not in pain, I am able to walk normally with no limp, i believe i have a grade 2 sprain, the bruising you had is similar to mines but it wasn’t that bruised/discolored as compared to yours. I do go to the gym 3 times a week and I do use a workout machine that requires me to push off using my feet. I have been using ankle exercises and circular massages around my ankle bone to help reduce the swelling
Hi Kristy, you are doing all the right things and it should go back to normal within a few months at most. A big part of that swelling is not just dealing with tears in the muscles, but potentially in the tendons and ligaments themselves and that really does take a minimum of 2-3 months to fully heal. If you really want to accelerate the timeline you could try a set of compression boots like the ones Normantec and Therabody make. I have a pair of the Therabody Jet Boot Primes which are cost effective if you get into a good daily routine with them. (I wish they had these 9 years ago when I did my ankle…..). But you don’t “need” them, they’ll just speed up recovery.