lots of good stuff so far i would add buy or procure a tens unit, use it religiously and get stretch bands and work to strenghten and strethc it as it heals.sounds like a lot of the pain now is from it being imobile for some time
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lots of good stuff so far i would add buy or procure a tens unit, use it religiously and get stretch bands and work to strenghten and strethc it as it heals.sounds like a lot of the pain now is from it being imobile for some time
Hi Scrap. I never took the chance to get all of those things together, but if you don't mind telling, I'd still to know what you'd do with them. :)Quote:
Originally Posted by Scrap
Me too, I want to know.
Funny how we all follow the RICE method but seem to forget the Rest part ! I always go back to things way too soon.
A good idea is to alternate between heat and cold. The cold reduces swelling obviously but followed by heat promotes healthy bloodflow.
I did my ankle more times than I could count back in my basketball days, I never rested it, (didn't rest any of my injuries). But this just made it worst on myself, it got weak as hell and probably still isn't right to this day.
If it's still swollen, go get it checked out. I've had a friend roll his at footy and had a bone chip of, the fragment of which was slowly cutting into his tendons and had to have an operation to fix it.
Other than that, strap/ice and rest it as much as possible after each training. Good luck with it mate :)
Chris as I said get a Bucket fill it 3/4 with sand put a soccer Ball on top. Know get in a position where the knee is 90 degrees to the foot sitting down if you can. Put your Bare Foot on the ball, pushing slightly down to start. You start pushing the ball with the sole back and forward side to side. When you get use to it start making a figure 8 with your big toe by using the sole of the Foot moving on the Ball, great exercise. ;D
That's sounds like a great exercise to do while the ankle is getting better. :)
I have been swimming a lot and that has been good for the ankle also running on sand.
That sounds good. You can also use hot water and a heat pad to help it heal.Quote:
Originally Posted by Master
I've had problems with my right ankle, twice, now. Last year I injured it (diagnosed as acute ankle injury - ligaments, resulted in significant swelling, and a lot of bruising), and previously (perhaps about 15 years ago, now) had a simlar injury.
Both instances, I went over on my ankle (as if it collapsed beneath me), to the side (so trauma, largely, to the outside of my ankle).
I can't remember how quickly I recovered the first time, but last year's injury took some time - both in terms of pain, and strength and mobility. I did some reading and research, and one of the things I've done - I guess mainly as a preventative measure - was look into some of those funky shoes (unstable soles, things like MBTs, Chung Shi) I have some of both kinds, now, and whenever I'm walking, I wear one or the other kind.
Whether it has made any difference, or not, I'm unsure, but I'm sure I downloaded a PDF, at one point, from MBT's website about a study on unstable shoes and ankle injuries.
Don't get me wrong, I'm not saying rush out and buy some, nor that this sort of shoe will necessarily make any notable difference to your recovery. Just that, I suppose in a bit of desparation, and hoping to make a difference in terms of rehab and prevention, I've gone down that route because clearly I have some weaknesses with that ankle, now, that aren't easily addressed with the exercise regimes I currently pursue.
Sure, I know that physio is good for immediate recovery, but long term prevention, may be something that can be assisted - I'm going with that theory, anyways, in the hope that I don't do it again, and it's even worse than last time! ;-)
Good luck with whatever you follow for it, and I hope it heals soon.