Ankle injury - speed up rehab
05-01-2012 12:13 PM
Ankle injury - speed up rehab
Quick version - rolled my ankle backpacking Saturday night...my right foot rolled under towards my left & I hit the ground... There's a lot of stiffness & soreness about halfway up my calf, around the circumference of the leg. The ankle feels a little inflamed, but otherwise ok. No bruising, but there is some redness running up my heel. I've been keeping it elevated, icing it throughout the day, & wrapping it up when I need to drive or move around very much.
Any tips for speeding up the healing process here?
I had a pretty intense leg workout the day before. Would I be incorrect to suspect that this might be related?
My dilemma is that I have a performance booked for this coming Saturday & really don't want to cancel, but it looks like my best option at this point.
Thanks everyone -
05-01-2012 01:10 PM
Hey do you follow football. The New England Patriots tight end Gronkowski had a similair injury two weeks before the superbowl I believe it was a high ankle sprain. He played in the superbowl but even with all the medical attention, shots and new cleats was not nearly as effective. They can take a month to recover from. I am not a doctor but theres my 2 cents. I would just rest it like you are and maybe go to the doc if it doesn't get better.
05-03-2012 08:31 AM
Thanks man -
That's what I was afraid of... I'll keep going with rest & ice.
It really sucks.....
So should I be completely resting or can I get some upper body work in? (working out while still babying my foot)
05-03-2012 03:15 PM
Yea you could do upper body probably try going to a walk in clinic or somewhere cheap they might give you a brace for it.
05-08-2012 11:07 PM
I think it's important to move it as much as possible. I think the old stay off it type advice is eventually going to be debunked. IMO you want it getting blood circulating to speed up the healing process. Consider giving this article a read:
05-09-2012 08:26 AM
Geoforce - Thanks for the link.
I've been hearing more about this type of approach. I think, imho, it makes more sense than waiting around doing nothing.
05-09-2012 10:22 PM
Yeah totally agree with Geoforce... Main reason is the ankle is a mobile joint, and needs to stay moblie. Some very light calf stretches and light ankle mobility drills. (Look them up on Google type in Mike Boyle mobility drills he's a very good Strength & Cond coach for BC hockey team. Def keep using the R.I.C.E method, along with advil or aleve for the inflammation.
05-10-2012 08:23 AM
I actually spent a while training with Mike and these guys are def right that you need to start moving. That said, if you get acute pain when you try to move your ankle, that's bad.
Originally Posted by MooseLoRoose
Once some of the swelling has gone down and it's not as painful to move simple work on moving your foot side to side or up and down. You can pretend to draw the alphabet with your toes etc.( all of this is with your foot hanging off the ground FYI)
Once you can put weight on it, then you start doing ankle mobility etc. be sure to heat before you stretch it/do range of motion, and ice after
05-10-2012 09:20 AM
I know for me I've always had better luck the quicker I could get moving on these type of injuries as opposed to not moving it at all.
Originally Posted by LizKing531
05-10-2012 03:43 PM
Awesome! Thanks guys! Yeah - the mobility stretches have been a big help.
I'm a little concerned about reinjuring myself though. I have a performance Saturday that a just couldn't cancel & hoping that a good ankle tape job might just get me thru it. Trying to practice, keeping the ankle in mind, but I've noticed certain movements can still be rather cringe-inducing....
I also just started taking Cissus a few days ago - maybe it's just placebo effect, or coincidence that it's healing up, but it seems to be really awesome. I just might have to log it coming up, as I'm ending an Anabeta+Erase run right now & will be down to only multi-V, creatine, & protein starting next week.
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