How to fix a sprained ankle 2

One of my most frequently hit up posts on this blog is my ‘how to fix an ankle’ post. Therefore, as I know people are coming here for it, a part 2 is definitely in order. This time a progress report to my healing, day by day… I wouldn’t talk it if I wasn’t prepared to walk the words in the original post.

Day 0: tuesday

Double leg attempt to rolled ankle.
Loud ‘crack’ sound heard from my foot, thought ‘broken bone’, rolled about holding my foot saying ‘arghhhh’ etc. Stop saying ‘arghh’ started to press and feel around the ankle to assess the damage. Couldn’t see anything freaky tho, so stood up to put weight on it. Felt ok-ish enough to walk back to the steps and sit down. Knew that the swelling would soon kick in, so sat massaging the damaged muscles and tendons. By the time I’d driven home the ankle was properly swollen, restricting movement. I iced it, tightly wrapped it, took paracetamol and slept.

Day 1: wednesday

Woke to a super stiff and swollen ankle, and hobbled about. Considered going to work, thought against it, and phoned the Dr to get him to check it out. Couldn’t wear my sloppy iPaths, too swollen. Wore a pair of super low cut vans instead. Perfect. Hobbled into the Drs. Got the all clear.

Was told RICE = Rest, Ice, Compression & Elavation. I never liked that theory.

• Rest – no thanks,
• Ice – made everything cold and seized up,
• Compression – meh, fair enough,
• Elavation – how exactly? I’m at work all day!

Now I do believe that this rice approach works, I’m just not sold on it working 100% for ankle’s and particularly people that want to get full movement and weight on it asap. Here’s a good example of RICE in action @ sunliveorio which shows an ‘injury’ and how rice should be applied to work effectively. In my experience tho… by the time I get home or to a location whereby I can apply the rice technique, my ankle would already be swollen, cooled and stiffened up. Therefore…

My approach is HIMS, Heat, Ice, Movement & Stretch.

• Heat – to keep the joint supple for walking normally,
• Ice - to bring out the bruising,
• Movement – keep the mobility happening &
• Stretch – to get full extension out of all muscles and tendons. 

Please note: If you suffer from hemophilia I wouldn’t recommend appling heat, as this will only spread the flow of blood around the damaged area even further. Please consult your Dr about what to do in the event of this type of injury.

Anyways….. I walked out of the surgery normally, but in pain. Began pushing all my weight on the foot, as I knew there wasn’t any bone damage, took a walk into town before driving home. Painful changing gears. After the walk, my movement was returning slightly. Swelling still there, unavoidable really. Got back to my town, and took another walk around the shops……determined to keep it moving. Chilled in a coffee shop for a bit. Then home, paracetemol and back to work. Sat at the desk wiggling my foot about and getting up on it at every opportunity.

Day 2: thursday

Slept without the compresion bandage. Foot felt really stiff again, took a hot shower, firing the water all over the ankle. Got the movement going again. Kept my weight fully in it throughout the day, always moving. Walked around town for lunch, forcing the movement. Felt painfully good. Steps are a bitch. Going up is ok, walking down hurts like hell. Did a buncha handstands against the livingroom wall at home. Painful / restrictive stepping up into and out of it. Good, did it a number of times. Haven’t looked at the ankle all day, don’t wanted to be reminded of how ugly it looks, that will only hamper my ability to force it to move. Did a buncha stretching exercises until I cried. felt good. Considered going to the gym tonight to take photos or film people. didn’t.

Day 3: Friday

stiff ankle again in the morning…. the bruising is pretty much all out the swelling is still there. Full rotation about the ankle is there. still pain in several stretched positions. Its looking like I’ll be back at the gym next week. Amazing!

Day 4: Saturday

At times I forgot completely that i’ve damaged my ankle, no pain whilst walking up and down stairs. Noticed I have a degree of limited movement when squating down on to my heels.. the left (damaged) ankles’ heel rises up off the floor before the right heel. Shows I need to stretch it out a bit more still. Will have a go at freeing up the tight areas by pushing a screwdriver handle into it later on. Oh, and I arranged to go skating on Sunday. Duh ….  shows that the pain and restrictive movement is sufficiently gone enough to think about doing stuff.

Day 5: Sunday

Regret not taking photos of my ankle healing process now…. maybe next time. Seriously considering going to the gym Monday and doing some light stuff, think it’ll be a good idea. Just to reiterate, I’ve been continually moving my ankle, never letting it rest, stretching it out whenever I can and always trying to walk normally, right from day 1. Ignoring the pain and dealing with it. Works for me. 5 days ago I seriously thought I broken a bone, hence the reason I went to the Dr’s (as I normally wouldn’t) now I’m thinking about getting up to the gym again. stoked.

Now read what can you do with a knackered ankle?

~ by Mark on September 30, 2007.