@ jamesxvxhttps://www.sportsmed.org/uploadedFiles ... s%2008.pdf
2 weeks to heal is incredible. The doctor told me 3-4 weeks. I am at 4 weeks and still not feeling 100%. Any specific foods you ate or exercises you did or any tips that helped out?
I can work around the injury but I truly am miserable without my previous routine, that was like 2 hours daily and I loved it. Any tips to speed up recovery?
Initial care is the same as for all
other acute injuries: RICE (Rest, Ice,
Compression, and Elevation). Use ice
for 20 to 30 minutes each hour. Do not
put the ice directly on the skin because
it can cause frostbite. Wrap the ice in
a wet towel or cloth to protect the
skin. See a physician if you are unable
to bear weight or if the ankle fails to
improve within several days.
HOW SHOULD I
REHABILITATE MY ANKLE?
Rehabilitation can begin a few
days after the injury, when the
swelling starts to go down.
There are three goals to
aim forin rehabilitation
lean forward with your hands on the
wall, bend the front leg while keeping the back leg straight and both
heels on the floor. Lean forward
until you feel a gentle stretch, and
hold for 10 seconds. Switch legs
1. Restore motion and flexibility.
Gently move the ankle up and down.
After 5 to 7 days, start restoring
motion to the hind foot by turning
the heel in and out.
You should also begin to restore
flexibility to the calf muscles. One
way to do this is to face a wall with
one foot in front of the other and
2. Restore strength. After 60 to 70 percent of the ankle’s normal motion has
returned, you can begin strengthening
exercises using a rubber tube for
resistance. Fix one end of the tube
to an immovable object like a table
leg, and loop the other end around
the forefoot. Sit with your knees bent
and heels on the floor. Pull yourfoot
inward against the tubing, moving
your knee as little as possible. Return
slowly to the starting position.
Repeat with the otherfoot.
You can also sit on the floor with
your knees bent and the tube looped
around both feet. Slowly pull outward
against the tube, moving your knee
as little as possible. Return slowly
to the starting position. Repeat with
the other foot.
3. Restore balance. As the ankle recovers and strength returns, balance is
restored by standing on the injured
leg, with the other foot in the air and
your hands out to the side.After the first week you may want to
warm the ankle before doing these
exercises by soaking it in warm water.
Warmed tissue is more flexible and
less prone to injury. Use ice when finished with the exercises to minimize
any irritation to the tissue caused by
Ok that copied a little weird, lol but I wasn't sure if the link would work. In general the sooner you start rehabbing an injury the faster it heals. Try this and pay close attention to three warming the ankle up like that is something I've seen used a lot to help prevent re-injury. I've never had an ankle injury but I've been using this technique with a back injury. I warm my back up in the shower before I exercise so the muscle are more pliable. That one little thing has helped enormously for my training.
Also anytime I have an injury I find bromelain helps. I generally just eat pineapple core but extracting bromelain is easy. You have to eat it alone like as a snack. If you eat it with it other foods it tends to help digest the other foods, not where you want it working in this case. Other then that just pay special attention to what you are eating the better your nutrition the faster you heal.