Twisted Ankle...Now what?
56
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588 days
slammy posted 44 weeks ago.
Swimming is always a good thing to keep doing, just make sure you don't kick too much (use a pull bouy), and try not to push off your hurt ankle. Besides, each day after you've used your ankle a bit, whether it being walking on it on work, swimming, anything, ice it for the next week or so. After a couple of days when the swelling does not getting worse, you can also do active movements with your ankle, like sitting on a chair, moving your foot in all four directions and circles with no weights. This will help your ankle to get back to normal easier than if you don't move it at all...
311
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1496 days
NotAsFast posted 44 weeks ago.
I busted my ankle 5 years ago stepping off a curb and fell as it twisted into the oncoming traffic. Luckily the bus (A very big one) had enough ground clearance to enable me to fit underneath it while it hit the brakes hard. Pucker factor #10 as the bus went over me. I didnt hurt the bus.
Anyway my ankle was three times it size, and boy did it turn lovely colors. My wife was thoroughly disgusted with it. I was proud.
Keep it iced evey night, 30 minutes on 1 hour off, for the first 2-3 three days. Then every evening I alternated between hot for 10 minutes and cold for 15. Wait 10 then do it again. This frees up all the crap that is damaged and allows it to heal.
Secondly, if the bone isnt chipped, cracked or the tendon isnt pulling a bone fragment up, get back on it walking as soon as possible. Make sure you combine it with the icing and heating as above.
Thirdly, go to you local heath food, naturalist store. Ask them for a jar of Arnica Ointment or Oil, it will smell like a wet sheeps butt, but apply liberally to you ankle morning and night, this will pull a lot of the bruising out very fast.
Finally, keep it compressed and supported. The ligaments/tendons are weak. I wore mid calf army boots, every day for 3 weeks after the swelling went down enough. Hurst like hell, but gives you the support to walk, albeit tenderly. And when you do eventually get back out running, keep it taped for a month or two. You should be able to find an article on bridle taping on the net somewhere. Just make sure you shave your ankes etc before otherwise it hurts like hell ripping it off.
As an alternative when you have some ability to move on it, try water walking. If you cant do it then at least you will only a short distance to go to continue your workout swimming.
Good luck.
56
Member
588 days
slammy posted 44 weeks ago.
I cannot recommend a combination of cold and heat - they kinda contra work each other. Heat can be used to loosen up the scar tissue, so it can be used before an activity (it is, however, important that the swelling isn't active anymore before heat is applied). Ice can be used after an activity for the pain. The swelling can be reduced by compression and elevation, which can easily be done while for example watching TV at night. Don't make it too tight if you leave it on over the night, though... The toes will turn blue - not the best thing to wake up to.
Taping is a good way to support your ankle, but it's really difficult to do a good taping-job yourself, an ankle brace might work better. Finally, don't start up too fast, it's better to take a couple of more days off and make sure you don't re-injure, and if you have a good base it will be easy to get back into shape, even with 2-3 weeks without running. Biking might be easier to begin with than running, because there isn't as much stress on the ankle during cycling...
64
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1735 days
Donnermann posted 44 weeks ago.
I'm so glad no one told me to get on the elliptical at my gym..
168
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493 days
advobwhite posted 44 weeks ago.
oh and get to work on the elliptical.
just kidding :P
ice compression and elevation. if doc says you can walk on it, do it.
871
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1767 days
Star posted 44 weeks ago.
"RICE" it. I have a mild ankle sprain from my run on Saturday. I did nothing but RICE on Sunday + Advil, gentle yoga yesterday and went to the gym for an easy spin on the recumbant bike this morning. It is much better today.
As for the cold/heat therapy: it is very effective in certain situations. My research has shown to ice until the injury is no longer swollen. Then you can use the ice/heat treatment. I have found it to be very helpful with muscle tears and strains.
Above all, let it heal completely before you start training seriously again...
"I'm more fun than an iPod!"
My blog:http://starsnextbigthing.blogspot.com/
After building a good base for the past couple months, I slip on the ice and have a pretty severe twisted ankle. What can I do while I am off of it? The doctor told me to stay off of it for 2 weeks. What can I do to stay fit and keep working toward races this season? Thanks!