Compression for Ankle Sprain
- Treatment Reviews
- Videos & Guides
- Injury Status Recovering
- Physical activity per week 4-8 hours
- Chronicity 4 - 6 Months
- Repeat injury? Yes
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.
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.
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.
- Chronicity 2 - 3 Months
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.
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.
- Chronicity 2 - 3 Months
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.
- Chronicity Under 1 Month
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.
- Chronicity 2 - 3 Months
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