Sprained Ankle

[Dreadrok]

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

[Neal Winkler]

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

[Dreadrok]

whats a zombie?

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

[Blairbob]

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.

[Dreadrok]

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

[yuri marmerstein]

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

[GymRat15]

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!

[Leandro]

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.

[Dreadrok]

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

[Stewart Whaley]

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.