Badly sprained ankle recovery! What should I do?!
Question: Badly sprained ankle recovery! What should I do!?
I sprained my ankle badly about 2 months ago, playing football!. I didn't put ice on it and have continued to walk on it!. I am worried because it is still painful, even when I walk!. It is also still slightly swollen!.
What should I do for the best and quickest recovery please!? The football season starts again in two months and at this rate I will still be unable to run on the ankle by then and am getting worried!Www@Answer-Health@Com
What should I do for the best and quickest recovery please!? The football season starts again in two months and at this rate I will still be unable to run on the ankle by then and am getting worried!Www@Answer-Health@Com
Answers:
Hi Jon!
Ideally you should ask for an urgent referral to a physio!.
You could try contrast baths!. Fill a bucket with cold water and ice cubes and another one with hot water (as hot as you can tolerate without scolding yurself!. Dip your ankle in the cold bucket for 1 min and in the hot bucket for 2 minutes!. Keep going back & fro until the hot water is no longer hot!.Start and finish with the cold bath!. This is the preferred method of professional footballers, by the way!.
Move your ankle (elevated over 1 pillow so that the ankle is higher than your knee) up, down!. inwards and outwards!.
Stretch your calf muscles and your tibialis anterior (look for stretches illustrations on the web)
Try walking normally i!.e, strike the floor with your heel, rock your bodyweight over the foot and push with your big toe whilst stepping forwards with the opposite foot!.
Strengthen your calf muscles by raising up & down on your toes with your knees straight and some with the knee on the affected side bent!.
Retrain your balance to avoid recurrence!. You can do that on a wobble board (trying to stay balanced and still without the use of your hands) if you have access to one!. Failing this, you could try to stand on the affected leg only and throw a ball against the wall for 2-3 mins!.
To prepare return to sport, try a shuttle run with left and right turns in a figure of 8!. Restart football practice without playing a match at first!. Then only play one half and if all is well play a full match the next time!.
Don't forget to warm-up and stretch before the match (Quadriceps, hamstrings and calf muscles at least)!.!.!.cool down and stretch at the end of the match too!.
Good luck to you!Www@Answer-Health@Com
Ideally you should ask for an urgent referral to a physio!.
You could try contrast baths!. Fill a bucket with cold water and ice cubes and another one with hot water (as hot as you can tolerate without scolding yurself!. Dip your ankle in the cold bucket for 1 min and in the hot bucket for 2 minutes!. Keep going back & fro until the hot water is no longer hot!.Start and finish with the cold bath!. This is the preferred method of professional footballers, by the way!.
Move your ankle (elevated over 1 pillow so that the ankle is higher than your knee) up, down!. inwards and outwards!.
Stretch your calf muscles and your tibialis anterior (look for stretches illustrations on the web)
Try walking normally i!.e, strike the floor with your heel, rock your bodyweight over the foot and push with your big toe whilst stepping forwards with the opposite foot!.
Strengthen your calf muscles by raising up & down on your toes with your knees straight and some with the knee on the affected side bent!.
Retrain your balance to avoid recurrence!. You can do that on a wobble board (trying to stay balanced and still without the use of your hands) if you have access to one!. Failing this, you could try to stand on the affected leg only and throw a ball against the wall for 2-3 mins!.
To prepare return to sport, try a shuttle run with left and right turns in a figure of 8!. Restart football practice without playing a match at first!. Then only play one half and if all is well play a full match the next time!.
Don't forget to warm-up and stretch before the match (Quadriceps, hamstrings and calf muscles at least)!.!.!.cool down and stretch at the end of the match too!.
Good luck to you!Www@Answer-Health@Com
keep using it as much as possible but dont train if its still swollen!. You need to take ibuprofen for 2 weeks and use ankle as much as possible and put bag of frozen peas on at end of day for 10mins!. jog on it if you can but not if its really painful!.!.!.!.just use it and take the anti-inflamatories and put on ice, this will help inflamation and fluid to reduce!. Do this for 2 weeks!. The swelling will stay if you dont use it at all!. Just remember to concentrate when you use it and be careful because you could rupture ligaments!. Remember a sprain is as bad as a break sometimes because the joint is useless for a while!.!.!.Www@Answer-Health@Com
wrap it up in a bandage, hold ice on it and stay off it for like 3 weeks
go to your local redcross or whatever you have where you live and rent a pair of crutches, or just one depending what you feel comfortable with
>> See your doctor he can help you more than anyone here can <<Www@Answer-Health@Com
go to your local redcross or whatever you have where you live and rent a pair of crutches, or just one depending what you feel comfortable with
>> See your doctor he can help you more than anyone here can <<Www@Answer-Health@Com
Blue Gel In the Health Food Shop ,,,after one weeks treatment,,,you will be back to normal,,,i borrowed mine to someone,,,still waiting for it back,,,,Www@Answer-Health@Com
if its still sore after 2 months id go back to the doctors, you may have a hair line fracture or somethin like thatWww@Answer-Health@Com
go 2 the hospital and get crutchesWww@Answer-Health@Com