Ideas about recuperating from a sprain

[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

[donnydarkoIRL]

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.

[Master]

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.

[iceman]

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

[Chris Nagel]

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

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.

[Andre]

Me too, I want to know.

[jamiebhoy]

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.

[Salty]

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

[Scrap]

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.

[Chris Nagel]

That's sounds like a great exercise to do while the ankle is getting better.