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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.

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