Sprained Ankle

Baldie

I sprained my ankle over the weekend, and went to A&E. The doctor saw me, I had x-rays done, and when the doctor called me back in, he simple said that there's no fracture (thankfully), to buy a compression bandage in the chemist, ice it, and take painkillers, and keep it elevated.

I feel a bit hard done by. He didn't wrap it or anything, I had to hobble back out of the hospital that same way I hobbled in. It feels like "We have your money, it's not broken, now f*ck off!" I've checked online, and crutches are usually supplied for a week so that no further damaged is done to the ligaments. Now, thankfully, today, I can walk a bit better and the pain is easing off, so crutches won't be needed.

I just like other peoples opinions on their service? Is it me, or was there a bit of the "I don't care" attitude?

On another note, obviously, leg workouts (squats, dead-lifts, calf exercises) are out for a few weeks. What exercises can I do to strengthen the ankle ligaments? I'd presume, Leg Extensions and Leg Curls will be OK, as there is no pressure on the ankle ligaments?

BadCharlie

You should not put to much weight on the leg till it feels good again. And once you start doing squats again start slowly and with low weight. I find Nurofen very good for removing swelling and used it countless times when i hurt my ankle. By getting rid of swelling it should heal quicker.

If you want to get back quicker i would go to a physio.

magic_murph

I would recommend getting a rubber band / exercise band thing - not sure of the technical name.

I had a similar injury, MRI didn't show up anything but the physio gave me a few exercises to with this band.

Basically you tighten the band then move the foot in the opposite direction. Either left & right or Up & Down - I have found it great with the recovery.

calfmuscle

You don't really want to start strengthening it for at least a week. Give the ligaments a chance to knit back together first! Don't put a lit if weight threw it either. put the compression bandage on to restrict movement and do ss the doctor said. Then go see a physio when the swelling and pain is reducing. You won't need lots of appointments if you rehab it correctly from the start!

Chancer3001

Going through something very similar at the moment.

Dm me if ou want all the info the physios I've been to have given me

ecoli

Rehabbing ankle sprains is crucial as it can decrease the likelihood of it happening it again

After the acute stage your best bet would be getting massage to break down scar tissue followed by flexibility and range of movement exercises

After this you can start to look at strengthening once ROM has been re-established.

Burkatron

http://www.youtube.com/watch?v=RYCekPOZlsY

Voodoo floss it every oppurtunity you get! I can't remember the exact protocol but I used it 3x in 20 minutes 3 times daily with great relief! It also had me back training a week earlier then predicted but eh that could've happened without flossing! It's good for virtually any joint!