Stretching for Ankle Sprain
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- Chronicity 6-18 Months
I broke my ankle in two places 9 months ago and sprained the other one. The broken one healed ok according tot he doctor, but it still bothers me quite a bit. Both ankles can not stand anything but flats, and beign flat footed they also must have special made arches. I can't stand over an hour or walk far without causing sever pain for days. Changing shoes through out the day helps. Swimming/water aerobics is the best therapy for them. Massage seems to help, too. I heard the lymph system was damaged which causes the pooling of blood. Massaging the ankles and keeping them strethed out is a must for me or I can hardly function at all.
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.
- Chronicity 6-18 Months
i wish they would change the name from "Sprained ankle" to something that accurately describes the condition. Its sounds too trivial. I shredded my left ankle stepping off the sidewalk onto a tiny pothole about 20 years ago. I caught the side of the pothole with the entire weight of my body, plus the extra force of gravity, tore it to such an extent that in an instant, there was this incredible pain along with an intense white light(a.k.a. "The White Light Test"- many men ought to know what that stands for). Then i went into shock, sweating intensely, fever, blood rushing from my head, and then fainted. I managed to get to a restaurant where i knew the owners, and it was only one block away. They let me lie down in their back room for about an hour after which they called a cab to take me to the local E.R.. Xrays and other tests told the doctor that it wasn't a complete tear, fortunately, then they gave me a shot for the nausea and shock, fitted me with an air brace for the ankle, told me to take anti-inflammatory meds, and to see my primary doctor in 3 weeks. It took over 6 months for my ankle to heal, and walk properly, i couldn't ride a bike or any sports for almost a year. I should have done ankle walk exercises my track coach in college taught me to stave off these types of injuries, but as a knucklehead, i stopped doing them many years before. Keep those ligaments stretched and strong, do those exercises- toe raises w/ weights is a good exercise.
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.