Sprained my ankle playing flag football on Sat. At first I didn’t notice it. In fact didn’t notice it till about 4 hours after.
It’s my right ankle. No bruising, just swelling around the ankle bone. That swelling is really infront of the bone. There’s a sore stiff feeling around that area. As well as along the back, from Bottom of the heel to about mid achillies.
As of now it’s still swollen and sore. I started icing it on Sat night, Sunday I had to work all day so I did not do anything until I got out of work. When I searched T-Nation today I read an article that said M.e.t.h was better than R.I.C.E. So I started that, basially started heating it, then doing mobility work. Mobility work consists of writing the alphabit with me big toe.
Only problem is the author doesn’t exactly give a break down of what else to do. Just that it’s better.
I was hoping for some advice an guidance on how to handle the sprain.
Thanks in advance