T Nation

Low Ankle Sprain


#1

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


#2

Having consistently sprained my ankles,

. Contrast baths, start and end with ice cold. Also move the ankle while in the hot (alphabet, clockwise rotations, up & down). 1-2 times a day at least

. Constant movement. Write the alphabet whenever you remember it really, i think that eliminates the scar tissue formation & loss of movement to an extent

. Anti- inflammatory pills, something like voltaren. Creams are usually un effective compared to pill form btw.

Hope it heals quick


#3

[quote]outlaws wrote:
Having consistently sprained my ankles,

. Contrast baths, start and end with ice cold. Also move the ankle while in the hot (alphabet, clockwise rotations, up & down). 1-2 times a day at least

. Constant movement. Write the alphabet whenever you remember it really, i think that eliminates the scar tissue formation & loss of movement to an extent

. Anti- inflammatory pills, something like voltaren. Creams are usually un effective compared to pill form btw.

Hope it heals quick[/quote]

Thanks for the advice.

The swelling is very small right now and not really the problem. The ankles still pretty sore, especially when I’m moving it.

Mobility is the biggest issue as of now.