Ideas about recuperating from a sprain

About 4 weeks ago I sprained my ankle during a sparring session. So far I've been using the RICE protocol. I still immerse my ankle in a small tub of water and use a heating pad.

I've also bought an Arnica/witch-hazel gel last week to promote healing. I gently stretch it when I can. I figure that it'll take time, caution and doing what I've been doing to become fully healed.

I'm also curious about what you've done to get over similar injuries, and perhaps there could be something more that I could do.

Get used to shaving to the top of your shins and tape it

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Originally Posted by Trainer Monkey

Get used to shaving to the top of your shins and tape it

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My ankle has become good enough to walk on although I still feel a dull pain. It still isn't good enough to pivot on, or even stand on with my heel raised. It'll be a while before I'll be able bounce on my feet.

I haven't been sparring the last few weeks, but I do plan on sparring tomorrow, albeit a little flatfooted. By the way, I've recently bought a ankle brace, it's an insert that sort of resembles a laced up boot with the toes cut off.

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Originally Posted by Chris Nagel

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Originally Posted by Trainer Monkey

Get used to shaving to the top of your shins and tape it

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My ankle has become good enough to walk on although I still feel a dull pain. It still isn't good enough to pivot on, or even stand on with my heel raised. It'll be a while before I'll be able bounce on my feet.

I haven't been sparring the last few weeks, but I do plan on sparring tomorrow, albeit a little flatfooted. By the way, I've recently bought a ankle brace, it's an insert that sort of resembles a laced up boot with the toes cut off.

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I have one of those too,Id still go with having it taped.Ive got a bum ankle,and every time I tried to avoid having it taped up,Id only hurt it worse.

Or to put it another way,a very wise man that I respect alot once told me,"I am a prime example of how not to play this game" when he started getting up there and getting hurt,because he wouldnt let injuries heal when he was younger.
I ignored him because I was young and stupid,so I ended it up clutching my ankle on the ground in more then one martial situation. And it only got worse every time I hurt it.Im a wee bit pigheaded,after I broke my right wrist,by having a stave of rattan smack in to it I fought left handed for a year rather then quit
I pass his words on to you,with an admonition to just have it taped first

I'll see about that, I'm just not sure on how to tape it up.

How to Tape a Sprained Ankle | eHow.com

Chris, Im always talking about feel, you have just given a prime example of not listening to the body. How bad is the ankle ,did it swell, discolour. There are things can be done with a soccer Ball tell me more.

Better still a balling Ball.

Daont ask me im sitting here with two chairs typing left handed right hand soaking inbucket of epson salts hurt root of little finger cant move it or the ring finger without much pain, funny thig is gets worse during the night. when i damaged it didnt know i had, kept working fine, after weekends rest and no problem for two days its come on me and its got worse each day now . I'm :confused:

There is nothing better than ice for the swelling and an elasticated bandage for support and ofcourse plenty of rest..

I've just gotten over a severe sprain that took me around 10 weeks to get over fully!!So Don't rush to get back otherwise you can do more damage as I did...it will heal naturally and quicker if you leave it alone!

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Originally Posted by Scrap

Chris, Im always talking about feel, you have just given a prime example of not listening to the body. How bad is the ankle ,did it swell, discolour. There are things can be done with a soccer Ball tell me more.

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My ankle is a lot better now than it was before. It was swollen, and bruised all the way from my toes to half-way up my shin. I've been taking things relatively easy for the last few weeks, and since it's been healing I've been gradually getting back into into my training. The flexibility is returning by-and-by. I'm working around it the best that I can and I'm avoiding any exercises that involve any impact. I'm interested in how a soccer ball could help, perhaps working on feel, and stretching?

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Originally Posted by Scrap

Better still a balling Ball.

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A bowling ball?

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Originally Posted by Andre

Daont ask me im sitting here with two chairs typing left handed right hand soaking inbucket of epson salts hurt root of little finger cant move it or the ring finger without much pain, funny thig is gets worse during the night. when i damaged it didnt know i had, kept working fine, after weekends rest and no problem for two days its come on me and its got worse each day now . I'm :confused:

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When I posted this thread earlier I had my foot soaking in bucket of hot water. Does the epson salts help any? Did this happen at your work? I remember before that you had something drop on on your big toe and you said that it had it's own heart beat. :fight:;D

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Originally Posted by mofo2

There is nothing better than ice for the swelling and an elasticated bandage for support and ofcourse plenty of rest..

I've just gotten over a severe sprain that took me around 10 weeks to get over fully!!So Don't rush to get back otherwise you can do more damage as I did...it will heal naturally and quicker if you leave it alone!

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That's rough, I've taken it relatively easy for the last few weeks, and I'm eager to get back into my training I'm bummed out that I missed out in a recent exhibition. I'll be cautious to not stress it, but I'm gradually getting back into my exercise as it gets better.

Chris, you need a bucket of dry sand and a football, or bowling Ball when youve got them Ill pm you what to do ;D

Hey Chris,
I'm one of those "willowy" framed guys.
That means I've got skinny calves and narrow ankles, so I'm susceptible to sprained ankles.

As a preventitive measure I got one of those flattened gym balls or a bosu ball similar to that in this picture, although ideally I prefer an actual flattened ball.

I then simulate a run lifting the ankles, before I switch to a roll, forcing yourself to balance your weight.


Hey, but the best thing I've found.....ask Scrap about the board in the centre.

Sprained my ankle yesterday, swollen up but feeling better already. Did not put ice on it or cream. Just left it alone and let nature take its course.

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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Originally Posted by Scrap

Chris, you need a bucket of dry sand and a football, or bowling Ball when youve got them Ill pm you what to do ;D

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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. :)

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.

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Originally Posted by Master

I have been swimming a lot and that has been good for the ankle also running on sand.

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That sounds good. You can also use hot water and a heat pad to help it heal.

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.