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Sprained Ankle Advice
- DG
- [DG]
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I sprained my ankle last week in a trail running race. I had it x-rayed (no fracture) and went with crutches and RICE the first few days, which happened to coincide with a pre-planned kayak/camping trip to the San Juans (difficult, but enjoyable).
Anyway, a week later most of the swelling is down, but I'm still limping pretty good. Am trying some intermittent flexibility motions while at my desk job, but want to make sure I don't damage it further.
Figure folks on here may have some good advice too - any recommendations for a strong recovery? (I want it solid for the ski season, of course!)
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- OregonDead
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- Patarero
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- Bronco
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- PhilH
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Given the apparent severity, might be worth a session with a PT for advice
I second the PT recommendation. I found out the hard way that recovery from an injury is much quicker and more complete with the help of a PT.
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- TDB
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Be patient with the recovery, sprained ankles tend to take a long time to heal 100%. At age 31, I had a severe sprain take 4 months to heal enough to run pain free.
x2, running on it too hard, too early for me not only lengthened the recovery time but also messed with my knee.
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- kamtron
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- DG
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I think I'm done with my short career in trail racing - too much temptation to run downhill too fast when someone is breathing down your neck...
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- AlpineRose
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My story: Years ago, I sustained a very bad ankle sprain in a 10 foot fall. So bad the doc casted it for three weeks. After the cast was removed, I used a walking cast for a few more weeks. I was totally frustrated at the time and thought the doc was really being an old fogy. Afterwards, it took a few months more to regain 100% flexibility. However, time has proven the doc was right. Back then, I think he put the cast on because he knew I wouldn't sit still long enough to let my ankle heal. The initial immobility did allow my ankle to heal completely. While regaining flexibility was a chore, I have never had trouble with it since, more than 20 years later.
Not saying your ankle needs to be immobilized. Best to see a professional for guidance on how to let it heal followed by regaining full strength and flexibility. Recovery really depends on how badly your ankle was sprained.
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- BrianT
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- everestbill
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- DG
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- DG
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I destroyed my ankle last Wednesday mountain biking. I'll be starting pt Monday and will keep you informed on exercises. Also doc cleared me to ski by end of month with a grade 3 sprain.
Ouch - sorry man. Encouraging that you could be skiing in a month, though!
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- Charlie Hagedorn
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Time in a pool/lake can be a great way to pull hard and limit impact. Stepping up effort 10% per week feels glacial at first, but it can be the fastest way to go (if you go 1 mile a week this week, a year from now, you're doing 142).
The first week or two of an injury might be the worst -- it seems like it'll take forever to heal. Once you're 2-3 weeks through a 6-8 week layup, you're 25-50% done, and the light at the end of the tunnel is much brighter.
Go gently, heal fast!
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- peaceriver
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Lots of great PT folks around, Quest in Issaquah, owner is Anthony who does lots of Track and field/distance running folks, good with ankles, I have no affiliation with him. Just someone I know of.
c
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- markharf
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When I first sprained an ankle back in the Middle Ages (of Western civilization, not my life), I had no context within which to understand what was happening. I soon felt fine so returned to normal activities far too quickly. The result was that I sprained the other ankle. I then compounded the mistake by again returning too quickly and re-sprained the first ankle. The result: life-long issues with both ankles.
It's not really a problem any more, since I don't pursue sports requiring rapid direction changes and awkward landings, but for many decades I did so only wearing high-tops--sneakers, hikers, and cleats. That can definitely crimp your running, twisting, leaping and diving (for frisbees, volleyballs, long drives to left-center, etc.), but it can save you a lot of down time due to chronic injuries. I've still got a selection of high-tops stashed away in my garage, should you happen to take men's size 11.
Hope that's helpful.
Mark
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- David_Coleman
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- OldHouseMan
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- DG
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Thanks again for the helpful replies (and offer of hi-tops!) OldHouseMan, I am in the PDX area...so would check the PT out, although may be dependent on my insurance - haven't really figured out what it covers yet...
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- BrianT
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https://scontent-b-sea.xx.fbcdn.net/hphotos-xap1/v/l/t1.0-9/10675758_10152475828603171_3234041839348588807_n.jpg?oh=9d24676b6b11e0e625f7f4fe242d8c85&oe=54980EC1
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- blitz
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you need to regain fine motor coordination as quickly as possible thru physical therapy, here is a link to some exercises.
www.webmd.com/a-to-z-guides/rehabilitati...for-an-ankle-sprain#
I advise you start with
1. ball rolling (roll a tennis ball under a book)
2. practice writing the alphabet in cursive - with your ankle/foot, not with knee or hip.
3. when those are easy, the balance exercises are important
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- Marcus
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I had a bad sprain last December. PT is your friend, as many have said. Start as early as possible. The general rule is early movement (non weight bearing) is great as long as it's pain free.
My recovery has been complicated by damage to the underlying bone (just cleared for full activity as tolerated at month 9) - it was a fall from height while bouldering, so there was a lot of energy behind it. Be as aggressive as you can with PT and follow-up with a physician. Try accupuncture - it helps for some folks and worst case scenario you get a nice nap.
Frequent ice and elevation during the acute phase too. Good luck! Injuries suck, but you've got to give them the time they need to avoid chronic problems.
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