ankle injury

Post by **Josephine** » Sun Oct 01, 2006 10:55 pm

I recenly got a 2nd degree sprain from hiking to a craig! i'm shut down for 4 more weeks. while i'm working through this i was wondering if any of you have done the same and may have good advice.

what did you do to get your ankle back in shape?
do you do anything different when you hike post injury? (I'm worried about re-injuring it - several people told me it would be more susceptible to injury now)
any general advice you can give?

Post by **overhung** » Sun Oct 01, 2006 11:10 pm

The only thing I've heard is the alternating cold/hot therapy. Supposed to speed up healing. Also, just stay off it as much as possible. A guy I know is a running back for a college football team. He sprained his ankle in practice before the season started, now wears an ankle boot all week before the weekend games.

Post by **Toad** » Sun Oct 01, 2006 11:16 pm

Self massage. Oh, and you can try rubbing your ankle as well.

Post by **dipsi** » Mon Oct 02, 2006 2:55 am

I did the same thing a couple of years ago. Don't worry about being susceptible. I've not done it again, and I'm not young. I am a bit spunky though!

I work with PTs and they advised me to hold my foot up and trace the alphabet in the air with my foot. That really helped me. You may want to invest in some good high top boots if you aren't wearing them already.

Good luck!

Post by **young'n climber** » Mon Oct 02, 2006 4:20 am

Spunky for life!

Post by **Ascentionist** » Mon Oct 02, 2006 11:34 am

I had a major sprain a few years ago and am definitely still susceptible to injury. Until it initially heals, definitely stay off of it as much as possible. Once it gets healed well enough, don't shy away from using it and try not to support it so much that it can't get stronger. I definitely moved to high top boots after my sprain, but I try to stick with lightweight ones that still allow my foot to move around.

In my case, it was a pair of stiff, steel toed workboots that caused my sprain.

The hot/cold therapy supposedly works. I did it, but couldn't tell if it did me any good. But my sprain was so bad I was off my feet for a week and on crutches for a month. My whole foot was bruised black and swollen bigger than a softball.

Dipsi's advice about tracing the alphabet in the air with your toes is something I heard as well, but I just don't have the patience for that.

Post by **dipsi** » Mon Oct 02, 2006 11:34 am

Thank you, Punk! You're the shiznickitynik! 8)

Post by **dhoyne** » Mon Oct 02, 2006 12:03 pm

Take it easy until it totally heals. Ask Meadows why.

Post by JB » Mon Oct 02, 2006 12:45 pm

i hurt mine 5 months ago... still not completely healed and i'm in physical therapy for some lingering issues with it... be patient. flexion exercises with a theraband are great. continue to RICE it until all the swelling is gone. massage. when it is a bit more stable, balance on that foot to aid in recovery of proprioception... that'll decrease the risk of re-injury.

Post by **Meadows** » Mon Oct 02, 2006 12:55 pm

dhoyne wrote:Take it easy until it totally heals. Ask Meadows why.

That's incorrect advice, dhoyne and I'll take it from here.

First, run to the liquor store and get your favorite bottle of wine and plan to drink a glass of wine each night. This advice from Tina Bronaugh who busted her ankle. With wine, she could reduce her pain meds. It helps with blood circulation and it's fun to get drunk and call people.

Second, as recommended by experts and both of my PTs, *don't* take it easy (by keeping it moving, you get blood flow to the area to help healing). On the flip side, don't do too much as I did. Rest it the first few days with ice and such. Start stretching now (ABCs and such). In fact, google Ankle Rehab Excercises to get the whole enchilada of exercises you need to do. Buy a balance disk or wobble board - that will help tremendously.

I rarely use pain killers/anti-inflams, but I did the last time because that injury was severe. I couldn't run until 6 months later and still have trouble, but I found other cardio things to do (step mill, spinning). I still climbed as though nothing was wrong, but I couldn't carry my gear and had to tape my ankle for awhile (that helps keep the pain down).

Definitely ice it!!!