After a sprained ankle
Hi Silver Golden,
One of the best sites to check out is the Sports Injury Clinic as I always get good information from there when advising my players from my own football team. I've also had a bad grade 3 injury many moons ago and some of the exercises they advise you to do on this site are more or less what I carried out, once the plaster came off, on advise of my physio.
The wobble board is a really good rehabilitation piece of equipment.
One of the other strengthing exercises I did was to use a bench, that you normally get in the school or some sturdy box, stand facing it so it's in front of and then place the injured foot on it, your other foot should still be on the floor and then from their push up, with the foot that's on the floor and then without touching the bench you kind of step over the bench and place your foot on the floor on the other side of the bench and then back and that counts as one rep, you should be able to complete 10 reps and then change foot and work your good ankle.
This worked for me along with other exercises, however, I need to stress that I'm not a medical trained person but I have suffered many injuries and have managed to keep a good knowledge of what works and do try to pass on anything that I've gained in my experience, so don't send the lawyers around if it doesn't work.
Any way I hope you're back playing soon.
I've been training for a 10k and the race is on Sunday (in 3 days). I've been getting myself in best condition possible and excited about the race. Then yesterday I was walking along the pavement (in smart work attire, not training) and somehow managed to be ultra clumsy and trip on a kerb and go over on my ankle. Of all weeks to happen - pretty annoyed.
I had some fairly intense pain in the evening which thankfully died down with some RICE and ibroprufen. This morning it doesn't feel too bad to walk on, but any side to side movements of the ankle is a sharp pain.
My hope is if I avoid doing any more training now and just rest it I might be okay for Sunday. If its still sore, does anyone find strapping up the ankle helps? Anyone else had a similar incident?
I don't know if anyone still reads this thread, but it has been really helpful. If anyone has any help they could offer me or advice, I would be really grateful...
I think I sprained my ankle 3 weeks ago. Self-inflicted - I stood on tip-toes, lent over to the right for 2 hours (at a gig...I am short and couldn't see!). 2 days later I went for a run and 3 miles in had searing pain in sole of foot and from ankle along outside of my foot (where ligaments are). I literally could not weight bear for 3 days, but have since slowly improved and can now walk, albeit with a bit of a limp.
I have no pain for the majority of the time, but if I stand for a long time or walk for more than 20 minutes, it gets sore along the right side of my foot. My ankle doesn't feel very stable and feels like it turns out (away from body) as I take each step. There is some discomfort and general ache in the ankle area also.
I am DESPERATE to get back out running but am fearful of injuring it further. I tried a little run this week, 3 miles, but it was quite painful after. I sit with my foot raised when possible. I am using a band to do extension exercises and using a wobble board once per day (for the last 4 days).
When can I try to run? Do I wait for it to be ok to walk on first?
Thank you for any help!
I sort of sprain my ankle in the dark street of uk, in combination of absent of street light in certain section, cobble stone, pacing 2 girls from behind, watching the padestrian from front. I stepped into an uneven path and kinda sprain my ankle a little.. I go on and complete my 6 miles run, did not feel much discomfort but definitely different on my ankle,
my ankle is slight swollen today, no pain but feels that i need rest.. wondering how long it would take.
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