- The following advice applies for both navicular sprains and for those who have just come out of a cast from a navicular fracture, except for the icing which is not required for those who have just come out of a cast.
- Cut your mileage to a manageable level, or stop and cross train until better, and then make sure you follow the correct protocol for introducing running again (video).
- Perform the ‘IMPORTANT’ and ‘OPTIONAL’ video advice below.
- Perform the ‘ESSENTIAL CHECKS’ videos below, which assess if you need orthotics, how stable your hip muscles are (if they are not, then click here), if there is a difference in your leg lengths, whether you need new shoes, if your core stability is strong enough (if it isn’t, then click here).
- Ensure you check you are running with good form (click here)
- Before following the rehabilitation advice, read our treatment precautions here.
- Ice your arch 3 to 4 times per day for 20 minutes at a time (see videos below).
- Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen help reduce the pain and inflammation.
- Taping the foot can help you recover, and you may even be able to run a little with it on if it is pain free (see videos below).
Navicular Sprain
Below you will find advice as to how to deal with this injury – by becoming a member, you can
also access all our video advice.
Remember to have this confirmed by your sports doctor, or sports therapist.
You can diagnose other running injury’s here.
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Follow the information and Video advice below
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Important Optional Essential checks
- How to return to running
- Foam rolling of calves
- Applying ice to an area
- Mobilisation of the subtalar joint
- Mobilisation of the talocrural joint
- Mobilisation of the midtarsal joint
- Ankle looseners
- Outer Calf stretch
- Inner Calf Stretch
- Front of Shin Stretch
- Medial ankle strengthening with band
- Strengthening of sole of foot
- Tibialis posterior muscle taping
- Overpronation taping
Navicular Sprain
Attention!
A navicular sprain and a fracture of the navicular bone have similar symptoms.
Ensure you seek advice from your doctor or sports therapist, especially if your symptoms are not improving after 2 weeks of rehabilitation, as a navicular fracture may require casting and crutches for 6 weeks or more.
