Not my spring...first PF in my left foot, then DQ at Cool, then sprained ankle on Easter. Dang.
Does anyone have any good rehab ideas for sprained ankles? I rolled my ankle really bad (xrayed, not torn or broken)...just getting to normal road bike rides after 10 days (with air cast on). Frustrating. Looking for any extra ideas for rehab. Have been dunking it in ice 5-10 times a day, immediately followed by walking to warm it up, re-dunking, then, working it out on a wobble board to restore range of motion and flexibility. Getting better, but can't run yet.
Ideas, recommendation?
Justin, do you know what Scott did to rehab his so fast after Hardrock last year? Need any insight, even if it's small.
Thanks y'all.
Thursday, April 3, 2008
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7 comments:
I sprained my ankle pacing Ronda at Western last year. One thing that really seemed to help was massage from others and self to work the area to help drain off the swelling. I did lots of icing by immersing my leg in a small garbage pail every other hour. I work at a desk job so it was not too difficult. Also did lots of picking up of a pencil with foot exercise and working to achieve strength by balancing on the one leg. Heal fast!
yeah billy,
jurek was on the ultrasound machine like white on rice and then of course massage. add a little guts to the mix as well.
good luck on the recovery!
hal
Ultrasound is the way to go. Nothing takes down the swelling faster. I've used it on all my leg injury's and it has never failed. Even achillies. Get the treatments as often as you can!Ice as soon as your done with your run.And if nothing is torn, you can run. You just have to bit the bullet. Just be careful and try to run on ground that is rather smooth and stable. Some motion is good for working out the swelling, nothing to radical. Elevate the leg above your head at night if you can get off your feet for 30 minutes or so. I know that can be difficult with kids, as I have two very young ones. I just lay on the couch and throw by leg up on the top for a half an hour or so.
Biking does work well but it probably is to hard to get out of the saddle at this point, but the peddle stroke while seated provides good range of motion for the ankle in a stable setting.
You'll just have to feed the chickens while hopping on one leg.
Oh, and increase your beer intake. I recommend Fat Tire Ale. As good as ultrasound.
Thanks y'all. Good stuff...especially ultrasound and beer recommendations...already doing the beer. Have to talk to Kami, she has a ultrasound machine.
hey jeff,
big bummer. here is the link to jerker's blog post about his rehab b4 hardrock:
http://www.scottjurek.com/blog/2007/08/23/ankle-rehab-for-hardrock/#more-16
good luck and stay positive!
angleman
Hi Bronco -
All good advice. I remember Jerker talking about doing alot of tumeric to battle the swelling. When the truck drivers sprain their ankles walking out of cheesy late night Vegas casinos ,they put their rigs in cruise control and draw the letters of the alphabet with their big toes. Try that- but be careful - the letter "Z" can be painful ! Easy does it on the Cheeto's too.
Rocho
Thanks Rocho. Things are looking up, I had to take a week off, bike easy for a week. Finally got a good mtn bike ride in on Sunday with no pain at all.
Tested out and ran 45 minutes w/ walk breaks Monday. Then 80 minutes today. Icing a lot. Tumeric...just read that on Scott's blog the other day.
Compression wrap at night. Glad to be running again. Just trying to be careful and not roll again.
Lookin forward to gettin back to the Bighorns. Sweet action, brutha.
-Bronco
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