| | Discussion: Sprained ankle |
Subject: Sprained ankle By: andrew o.
Written on: Sunday May 06, 2012 Message: I sprained my ankle Easter weekend on a
trampoline- wish I had a better
story!
I saw an orthopedic friend
who put me a crutches for about two week and pt. I
have kept swimming and weight lifting and just
started on a spinning bike hard last week. I will
be riding outside this week and my goal is to
start running in two weeks. I have a 100k mtb in
June, half in July and full in August.
Does anyone have experience with ankle
sprains? Any recommendations/tips? | Subject: RE: Sprained ankle By: Suzanne C.
Written on: Sunday May 06, 2012 Message: What level sprain? Just take it easy coming back.
Meaning don't go run 10 miles for your first time
out. Ice and elevate as much as possible until its
completely healed. You may still have some
swelling once you start to run on it again. Good
luck! | Subject: RE: Sprained ankle By: Teri d.
Written on: Sunday May 06, 2012 Message: Let it heal! I know there's a sense of urgency to
be ready for IMC (right?)but you've got to give it
time to heal correctly. You'll pick up whatever
training time you miss fairly quickly. Besides, I
bet your miles ahead of me in training,so just be
patient. I hope you're feeling good soon! | Subject: RE: Sprained ankle By: Lyn D.
Written on: Monday May 07, 2012 Message: Stay off it as much as you can. As Suzanne says,
ice and elevate as much as possible. Tape it for
compression and stability, but don't let a tape
job replace common sense. Spinning, swimming, and
weight lifting are putting enough of a load on it
already; you may not be ready to run for 3 weeks.
Take it slow when you go back to
running.
Good luck! | Subject: RE: Sprained ankle By: Carol R.
Written on: Monday May 07, 2012 Message: Ugg ankles suck! but good to focus on the swim and
bike...getting in to the run too soon will just
make healing impossible. be cautious with that!
good luck! | Subject: RE: Sprained ankle By: Steve L.
Written on: Tuesday May 08, 2012 Message: The kick during your swim can cause a bit of
discomfort, depending on the severity of the
injury. You may want to use a pull buoy to reduce
the range of motion and amount of force on the
ankle. Also make sure not to kick off too hard... | Subject: RE: Sprained ankle By: Sasha C.
Written on: Tuesday May 08, 2012 Message: The key with an ankle sprain is to start running
as soon as you can stand the pain (with practice
you can stand the pain sooner). Wrap it or tape it
and get out there. The longer you don't run the
more range of motion you lose, the more
calcification you get and the harder it is to
make a full recovery.
If you sprained it at
Easter, unless you nearly severed something, you
should be running by now. It may hurt, but it'll
recover faster and stop hurting surprisingly soon,
and all the pain will be gone much faster than if
you keep resting. Tape keeps a bit of pressure on
it to keep it from swelling, and, if correctly
taped, it keeps you from re-spraining it. Waiting
for the pain to go away before running is
absolutely NOT a good strategy if you're serious
about your sport. Ice and elevation are good, of
course, but too much rest is definitely BAD. The
hardest part, aside from the pain, is teaching the
ankle to move as if it isn't hurt. You have to
concentrate hard to make it move naturally and not
limp. The better you succeed at this, the faster
you'll recover.
Certain injuries are like
this. I got a ferocious bruise on my thigh
playing frisbee football in high-school. I was on
crutches for weeks. I finally saw a different
doctor and asked when I might start running again.
He said, "Go home and run now." The
pain was awful- actual tears were coming out of my
eyes for the whole 15 minute run, but I now know
that if I'd gone to that doc sooner I would have
recovered sooner and more fully. (I have a big
lump of calcium in the thigh to this
day.)
Rest is good for a week MAX when
dealing with sprains. Get out and run. Ice it
thoroughly afterward. Elevate it at night and, if
you can, at work.
Cheers, Sasha | Subject: RE: Sprained ankle By: Sasha C.
Written on: Tuesday May 08, 2012 Message: Sorry, here's the other thing. DON'T do tension
stretching but do this as much as you can stand
it. Stand on your other leg. Pick upt the foot
and bring your toe as close to your kneee as you
can for a 20 count. Then point it down as hard as
you can for a 20 count. Then curve it in as if
spraining it for a 20 count, the sprain it out for
a 20 count. Don't worry if this hurts alot. It's
IMPOSSIBLE to injure yourself doing this.
CONCENTRATE while doing these. Every number of
the count try to go a little further. The further
you go the faster you heal. The pain this
involves is GOOD pain, and the more times you do
it during the day the better- if you have the
patience do it 5 times in a row. This really
works. | | Please log-in or join free to reply | |
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