Rest for Ankle Sprain

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4.8out of 5
Not improved(4)
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Cured(32)
  • 04
    Aug2016
    • Injury Status Recovering
    • Physical activity per week 4-8 hours
    • Chronicity 18+ Months
    • Repeat injury? Yes

    Treatment Ratings

      Almost Cured
      Strengthening Exercises
      Improved
      Rest, Air Cast, Taping, Crutches
      Not Improved
      NSAIDs - Anti Inflammatory drugs, Ice, Brace, Compression

    Rolled ankle dozens of times, only thing that makes it better is strengthening my ankle and shank. Everything else is just to help with pain and inflammation in the short term.


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  • Anonymous Ankle Sprain

    • Age 35-54
    • Male
    • 165 lbs
    27
    Jan2016
    • Physical activity per week 4-8 hours
    • Chronicity 0 - 6 Months
    • Repeat injury? Yes
    • Previous ankle sprains Yes
    • Ability to bear weight on that ankle Yes
    • Do you participate in any jumping activities No

    Treatment Ratings

      Cured
      Rest
      Almost Cured
      Chiropractor, Strengthening Exercises

    I sprained my ankle playing soccer in September 2015. At first I tried to continue playing and running on it but was a bad mistake. After another month I went to a Chiropractor that taped it and give me a list of exercises to strengthen it.

    Now, After 4 months with lot of rest is almost cured. I can train on it, play soccer but I still feel pain when I do specific movements. I suggest Rest!


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Ice, Rest, Compression, Other

    I've done the whole ankle injury thing a couple of times (more than I would like). A lot of people here are listing good advice in terms of seeing a doctor. If you can, do it. If you are not able to, just wait it out, and take a break from ultimate. A gnarly sprain isn't exactly "doctor worthy." They're going to tell you to do your RICE technique (Rest, Ice, Compression, Elevation) easy on the ice, and give you a boot that will be hella expensive if you don't have insurance.
    Just from previous trial and error recoveries, I find absolute strict repetition in RICE technique and staying away from frisbee is vital. I usually start getting back into things by less intensive exercises like riding my bike or just walking and jogging lightly. Once you feel comfortable to run, just start doing light training.
    And I totally forgot about this. Drink water. You will not heal if you do not hydrate yourself correctly. That and a combination of an OTC anti-inflammatory for any swelling.


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Ice, Rest, Compression, Other

    After numerous ankle sprains, I suggest the RICE method. Rest, Ice, Compression, Elevation.
    Some heat (warm wash cloth) after icing helps with blood flow and swelling. Take some anti-inflammatory pills if its really swollen.
    As suggested, only go to the doctor if the pain does not improve over a week or two.


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  • Segal Ankle Sprain

    • Age 35-54
    • Male
    14
    Jan2016
    • Chronicity 6-18 Months

    Treatment Ratings

      Not Improved
      NSAIDs - Anti Inflammatory drugs, Orthotics, Ice, Cortisone Injection, Rest, Brace, Compression

    I have severe pain for a year at the front of my ankle where it joins the shin bone. I have had no injury. I have custom made shoe inserts, I also wear an ankle strap. I tried r.i.c.e I take pain killers and anti inflammatory. I did not have an injury and an MRI can not reveal any kind of problem with my ankle. Two weeks ago I also had an injection under sedation which made no deference, I still can't walk.


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  • 14
    Jan2016
    • Chronicity 6-18 Months

    Treatment Ratings

      Cured
      Boot, Physical Therapy, Rest, Brace, Crutches

    I had a pretty bad ankle injury in 2013. I tore all of the outer ligaments, partially tore on f the inside ligaments, bruised my Talus and Tibia bones, and pulled sever muscles on the outside of my calf/shin. I was out for about six months before I played ultimate again. I did crutches/space boot for a few weeks then had several more weeks of physical therapy and even now I'm still wearing an ankle brace during league/club. I've only started playing pickup without my brace in the last few weeks, and the injury was nearly a year and a half ago.

    While a specialist and physical therapy are definitely your best options, its not a viable route for everyone. You need to rest it until you can walk pain free(maybe even spend some time on crutches or in a space boot). Once you can walk pain free you can begin to strengthen with ankle exercises. You can search for strength & mobility exercises online. Ankle injuries aren't something you want to mess around if you enjoy walking normally.


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  • 14
    Jan2016
    • Chronicity 0 - 6 Months

    Treatment Ratings

      Cured
      Ice, Rest, Taping, Compression, Strengthening Exercises

    A sprained ankle can take anywhere from 2 weeks to a several months to heal depending on the severity.
    If it feels like a normal sprain then drastic measures aren't necessary, just RICE that shit.
    I usually find I'm okay the next weekend with a week of RICE, range of motion exercises, & an ankle taping by an AT teammate. The taping is really important and needs to be done properly with anchors, stirrups, etc. by a proper athletic trainer.


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      Chiropractor
      Improved
      Ice, Rest, Brace, Strengthening Exercises

    GO TO A CHIROPRACTOR!!!
    I used to have chronic ankle injuries; seriously all the time. I would let them heal by icing them and staying off them. Followed by slowly strengthing them back up over the next few months. I would finally be able to play without a brace, and then a couple months later I would roll on it again and have to repeat the whole process.
    I finally went to a chiropractor about it after another traumatic ankle injury. She adjusted it for and the swelling instantly reduced, as in I watched it go down.
    Anyways, long story short: it helps immensely to get it readjusted into place. It reduces recovery time and reduces recurrances.
    Seriously. Do it.


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      Physical Therapy, Stretching, Strengthening Exercises
      Improved
      Rest

    I sprained my ankle in October and didn't see a PT. I only rested it without working on strengthening it. The result? I sprained it again the next time I got out on the field.
    Now, I've been seeing a PT and it's helped a lot. Everyone across the board has told me that if you don't let it properly recover, you're just going to continue fucking it up.
    The exercises I've been doing are stretches with a resistance band, controlled toe raises, lots of balancing on one foot, and a couple of other exercises at the PT office where there is equipment.
    I can't stress this enough, rest alone will not help you. You absolutely need to strengthen it and take it easy on the field. If it's hurting, don't play. No need to push yourself and injure it even further.


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      Ice, Rest, Brace, Compression, Other, Strengthening Exercises

    Ankle sprains suck. R.I.C.E. as much as you can stand. Start range of motion and resistance band exercise as soon as you're cleared by a medical professional (usually once the swelling/pain is managable). Get a good brace and use it every time, even if you're just out for a stroll. (http://www.amazon.com/ASO-Ankle-Stabilizing-Orthosis-Black/dp/B000TGYI6C)
    Further down the line, work on ankle stability (tree yoga pose, balance board, jumping rope)
    Also (just in case you don't already do this) use the extra eyelet and lock lace your shoes (https://youtu.be/IijQyX_YCKA?t=22). I once left some shoes at my parents and my dad redid the laces for some reason (we have the same shoe size), and when I reclaimed them I didn't notice the extra loops were gone, along with any ankle stability. Guess what happened then.


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  • 14
    Jan2016
    • Chronicity 6-18 Months

    Treatment Ratings

      Cured
      Ice, Rest, Compression, Strengthening Exercises

    Source: Broke my ankle a year ago in two places, tore all three of my ligaments along the outside of the ankle playing soccer. Was out for 9 months, been back about 2 months and still am not quite 100% (But am so close!!!).
    1) Rest Ice Compress Elevate. Really cannot stress this enough. Take a week off of your ankle, it will be well worth being healthy in the long run I promise.
    2) http://www.aofas.org/footcaremd/how-to/foot-injury/Pages/How-to-Ankle-Sprain-Strengthening-Exercises.aspx. Do these. They won't replace Personal Training or Rehab, but they are a start. Those bands are something that almost every ultimate player should be doing, especially those of us who like to play barefoot.
    Propioceptive exercises, essentially balance exercises, are also very helpful. Your body is readjusting itself due to the injury, and it is retraining itself on how to stay balanced. This can have lasting, long term effects. Get your ankle strength back and realign your balance.
    3) If you need to ever take an extended period of time off... Don't do what I did and eat like you were. I gained 40 pounds. I'm fat now, haha. Stop eating IMMEDIATELY, no pity meals for the first week, go on a diet ASAP because you won't stop having pity meals or snacks until you realize you are fat, haha.


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  • misty34883 Ankle Sprain

    • Age 55+
    • Female
    06
    Jan2016
    • Chronicity 6-18 Months

    Treatment Ratings

      Improved
      Cast, Boot, Physical Therapy, Surgery, Rest, Brace
      Not Improved
      Compression

    I broke both bones in my ankle in 4 places and have a plate and 16 screws and then 2 that come from the back. I also had surgery to clean out the shattered bone fragments from the joint and surgery to lengthen the achilie tendon to help with recovery I did this in August 2015 and had surgery 10 days later due to swelling. I have had 3 casts, one Cam Boot, a brace and am now with a cane learning to bend and walk. I was non weight bearing for 2 months and could go no where without assistance. With PT I am now able to bend up, down, and side to side, but still have pain and swelling. I too wear a compression sock, but that doesn't seem to help much. I have temporary handicap pass, but they will renew it again in February so I am able to park close to where I work. fI spent my 60th birthday on pain meds and down - happy bday to me sad I have had the cane since end of November and can get around in the house but not out and about due to my stability. 2 years for swelling to go away that just isn't right


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  • OSS Ankle Sprain

    • Age n/a
    18
    Sep2015

    Treatment Ratings

      Cured
      Ice, Rest, Crutches
      Worsened
      Stretching

    Between skiing and soccer, I've hd well over 20 angle sprains. Modern ski boots helped with the former, and I gave up the latter. I went on to become an avid runner, mainly on dirt and forest trails, which are highly irregular surfaces. I have a pretty controlled foot strike despite the terrain.

    After ankle injuries, I iced frequently for several days and used crutches to stay off the injured leg for a week or so. X-rays of my ankles show that there is a bone process in each one, which is an abnormality which causes my ankles to "lever apart" with too much angulation.

    I had some problems later in my running career, but this seeemed to be related to overzealous stretching before a run. I stopped stretching and the problem went away.


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  • Larry Ankle Sprain

    • Age n/a
    • Male
    17
    Sep2015
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Ice, Rest, Strengthening Exercises, Yoga

    I have sprained both ankles several times each throughout my life. I've used the ice/heat treatment, and rested them intially, but finally got back what feels like full functionality.

    Walking helps. I rent a car when necessary, but most of my adult life I haven't owned a car. I take public transporation and walk everywhere else. Where I currently live is a half-mile to the subway station, going downhill to get there, and uphill to get back home. I do frequent stair-climbing as well, avoiding escalators wherever possible, up and down, and 'climbing' the escalator if I must take one. I also do regular foot and ankle exercises, several being yoga-based.

    Sprained ankles can take a long time to heal. The last time I sprained my ankle, about five years ago, it took almost a full year before it felt completely back to 'normal'. I haven't had any problems with it since then though.


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  • abbys52 Ankle Sprain

    • Age n/a
    • Female