Cross training for Ankle Sprain

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  • abbys52 Ankle Sprain

    • Age n/a
    • Female
    10
    Apr2015
    • Chronicity 6-18 Months

    Treatment Ratings

      Not Improved
      Physical Therapy, Orthotics, Rest, Cross training

    Hi. I am a 17 year-old female runner of average weight. I ran cross country for four years and just this past fall (my last season) I got really bad shin splints and sprained my ankle. I cross trained and went to PT during the winter (took off from running), got new orthotics and sneakers (I have really flat feet) and just started to get back to running. However, whenever I start to run the pain just comes back into my shins and ankle (but after I run, which makes it hard to know how much to push myself). I ran a half last year and would really like to do another one but I just do not know how to get rid of my pain since taking a four month break from running, PT, and orthotics did not help.


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  • 26
    Mar2015
    • Chronicity 6-18 Months

    Treatment Ratings

      Not Improved
      Crutches, Cross training

    In the 2nd minute of the very first game of the season, I got injured and my ankle swelled to the size of a grapefruit. I couldn't put any weight on it for two weeks. As soon as I could put my foot on the ground, I got rid of my crutches which was definitely a bad idea. The day I got injured, I went to the ER and took several x-rays, no break. I was referred to an orthopedist who took x-rays of my ankle and told me I'd be playing within 2 weeks. Of course, this did not happen. After about a month of sitting on the sidelines, I still wasn't fit enough to get cleared. Frustrated, I did everything I could to start playing asap. It's been 6 months since my injury and even though I run almost every day, I cannot do so without feeling a burning pain in my ankle after more than a mile and a half. My advice is to allow yourself to heal. If you want to keep active, participate in training that doesn't stress your ankles/joints. Try swimming, cycling, etc. keep the blood flowing and keep your ankle moving as much as possible. If you're stationary, move your ankle around in circular motions and etc.


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  • 28
    Oct2014
    • Chronicity 0 - 6 Months

    Treatment Ratings

      Improved
      Cross training

    I had a Grade-3 ankle sprain (torn ligaments) about 5 weeks ago and my orthopedic surgeon said I can go back to running when I am able to hop on the injured foot without pain/instability. To regain range-of-motion, he suggested using the elliptical or recumbent bike. I can now do 30 minutes on the elliptical without pain/discomfort.

    I feel I should be able to start running again in a week or so.


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  • 12
    Dec2013

    Treatment Ratings

      Cured
      Rest, Cross training

    I came back from a moderate sprain last year and have also had some tendonitis issues in my achilles. Unfortunately, the only thing that really worked for me was rest.

    I took it realllly slowly, literally beginning at 1 mile per week and working my way up. It didn't take long to get up to 15-20 MPW and running half marathons. Also did lots of biking and low impact cardio to make up for skipping runs.


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  • 31
    Oct2013

    Treatment Ratings

      Cured
      Physical Therapy, Strengthening Exercises, Cross training

    I've had numerous high ankle sprains and talus problems. Do proper physio, strengthen your core muscles, leg muscles, get on the bosu ball and build your ankle strength and stability slowly.


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  • 17
    Sep2013

    Treatment Ratings

      Almost Cured
      Physical Therapy, Cross training

    I am 41 and have rolled my left ankle about 12 times in the last 15 years. The last time I rolled it was in June. I didn't notice any imorovement for nearly 2.5 months. It was the first time that I didn't recover within a week or two. I was quite scared and decided on the physio route. Physio was just ok but didn't take away the main problems. I hired a personal trainer for a few sessions - not specifically to deal with ankle - and after a few sessions woke up one day a week or two back 90% better. I think it had to do with the numerous squats he was getting me to do.You don't need weights - your own body weight can suffice. I think the squats worked the foot somehow.


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  • 29
    Aug2013
    • Chronicity 0 - 6 Months

    Treatment Ratings

      Improved
      Cross training

    I sprained my ankle hiking 2.5 weeks ago. It swelled up but not so bad I could not get a shoe on. I could walk just fine on flat surfaces. Could not push off with it to run for about 10 days. Walking on uneven surfaces was uncomfortable so I avoided it. It turned various shades of purple and blue but has almost returned to looking like the good one now. Biking did not bother it at all so I did some long bike rides. I have put about 40 miles on it in the last week running, noticing my hamstring getting very tired (not normal). I think because it is still weak the load balance is not right yet, so I need to be careful to not rush back to running too soon and create a cascade of injuries.


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