Sprained Ankle

I rolled my right ankle pretty bad early October and it is still giving me some issues in mobility and pain. Up and down is at like 70% of my normal range and turning my foot inward hurts alot an the mobility there is pretty low. I was just wondering if any of you had any ideas on what I can do to help speed recovery up. Every day im doing 3x10 of up down left right and both direction circles.

Thanks

You better hope that the zombie apocalypse doesn't happen soon, otherwise you are screwed!

whats a zombie?

....... just kidding I love zombies, ya, i would be so eaten.

Dreadrok, check out MobilityWod for some ankle stuff and do a lot of ankle circles. A LOT. As in way more than you are doing now. If possible with some resistance. Resisting with your hand as or using a band.

will do.. stupid ankle roll sux.. i cant imagine something more serious

you should be making your life ankle rehab if you are serious about it. do it all the time, any time you have a free minute

also look up Dick Hartzell's ankle routine with the flex band

MWOD is a good idea too

I've used that MWOD before for a pretty nasty sprained ankle I suffered. They were excellent at allowing me to get the most of my workouts and giving my ankle time to heal. I would strongly recommend those to anyone looking to do some rehab and continue to workout!

I just saw this topic...

I sprained badly my ankle in april 2010. I'm still not 100%. In my case I had total rupture of 2 ligaments.

Doctor said that swiming is great for recovery, with flippers. I usually swim alternating 10 minutes with and without them. Without them seems to work the feet in a different way, faster and lighter.

I also do exercises with bands, pushing for 4 sides, calf raises, and various stretches.

Hope that helps.

Thanks guys, I have been doing ankle circles alot and some of the Dick Hartzell's ankle routine which is soooo sweet. I should swim, that sounds great acctually, on non SSC days or just 1 day a weekend. My ankle no longer hurts in its regular limited ROM, it still is way tighter than the other ankle however. I think im lacking strength in it also, sometimes when just walking normally, my ankle will do a slight roll under me and then it re-triggers the sprain it seems. Im going to do more calve raises and Harzells routine , as well as the MWOD (wich i always seem to put off -_-)

Thanks again for the input guys, hope this might help someone with a similar problem

Keep up the rehab work and take it SLOW.

The ankle can be really bad about appearing healed when it is really not prepared to be pushed hard.

I have been recovering from a 3rd degree ankle sprain for TWO YEARS because I tried to comeback too aggressively and re-injured it a couple of times.

I have gotten treatment from a physician, a chiropractor and an exercise physiologist.

A lot of that would've been avoided if I hadn't been so eager to train.

The last week of March 2011 will mark 2 years since the original, major injury that started everything.

My right ankle still has discomfort in certain positions/movements, less ROM, less strength and the ankle and calf are visibly smaller than my left side.

Go slow!

EDIT - This is what finally led me to Peter Egoscue's "Pain Free."

Good book for a lot of reasons, definitely recommend it as many others in this forum have.