Ankle Injuries

Rodger said:I wondered if any of you chaps have much experience with ankle injuries and returning to lower body training?
At the end of January I sprained my ankle pretty badly.
I have had treatment from a sports therapist, iced it, NSADIS, moved onto theraband strengthening exercises, balancing exercises.

About 2 weeks ago after being very careful and testing it out with high box squats I tried to squat to depth with 100kg, 5 sets of 5. It flared up again.
So back to drawing board etc but obviously its not practical to rest it all the time, ive got to go to work I have a family etc etc

Its 6 weeks since the original injury now and I'm wondering if I will always been troublesome, Im currenly back treating it as if it was yesterday I sprained it

Anyone had similar issues and what sort of time scales would we be talking to a strong stable ankle

The_Lone_Wolf said:
I gave up playing rugby due to constantly injuring my ankles, and as a result I still have weak ankles now. I was never given advice as a teen on how to promote ankle health, or even the best way to rehab it... All they ever said was rest.
Have a look on youtube for some Kelly Starret stuff, and also Donnie Thomson. both are big on ankle mobility etc, and that might be a good starting point.

slimsim said:Are you doing the standard R.I.C.E.? And what about anti-inflammatories? Some of the easiest methods work the best

Boar said:sad news rodge !!

I cant think what might work other than more rest , sprained ankles are just so damn tender and unforgiving !!

I know you probably have one of these but I got a special tight support, special for ankles like ..... it really helped, or mabie just strap it up like a motherf**ker when training

McMuffin_Gains said:I once did my ankle really bad on a night out, did some weird jackie chan flying kick thing at my mate in the middle of the road and landed with one foot in a pothole, ankle rolled so, so badly, I remember the pain was horrendous and I was absolutely wa**ered. By the time I got home it was like a small football.

I found that solid rest coupled with some very light ankle mobility work/stretching and simply just walking was the fastest way to recovery. NSAIDS are unfortunately essential in recovery and I also found icing and topical creams such as lanosil helped reduce the bruising.

I wouldn't try lifting on it until you are comfortable sprinting on it, if that makes sense. Worked for me.

Funky_monkey said:MRI to see what damage has been done exactly?
Not too sure about the anatomy of the ankle, but I know that synovial joints that are torn don't hold the synovial fluid any more. A tear of a ligament and/or tendon may mean that fluid is leaking and increasing pressure on a sensory receptor.

I may be chatting s**t here, but I would say go to your GP and tell them you've been resting it, but any form of gentle exercise aggravates the injury and it's affecting your daily life.

JohnGym said:Get lighter Dodge. Take the pressure off.
Everything I have aches when I'm heavy. The pains go away when I'm light.

Wayne_Cowdrey said:I slightly injured my ankle during a restraint at work and it took YEARS to fully go. It never affected training though.