I sprained my ankle by landing on the outside of my ankle(over inversion) from basketball. It swelled, bruised, and had pain. I followed R.I.C.E for about a week (1-2 times/day). I started going to the gym 5 days after (when I felt little to no pain).
Now 1 month has passed and there is still slight swelling. I can run around and play ball, but I do feel slight pain on the ankle. The pain is only when I flex my ankle (like sprinting/pressure on the front half of my foot). No pain when I squat (flat feet).
During the 1 month, I have played ball 2x’s and I squatted 3-4 times/week.
Is there anything I should do to speed up the recovery or do u think this is normal?
P.S. - Ankle sprains for me usually last 3-7 days, but I guess this one was much worse.
I was planning on heating it before exercise and icing it after exercise.