- Age n/a
- Chronicity 6-18 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.