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Twisted Ankle

kimmydctkimmydct
in General Training Discussions
So I twisted my ankle 1/4 mile into my run today. I sat down after and it hurt but not ridiculous. I was able to limp back home and it actually started feeling ok and just a little swollen. Did some stuff around the house this afternoon and it felt ok, but not great. Iced it a few times, chilled out and now it's more swollen so I'm icing some more. What's weird is that it actually hurts more to the touch than when I walk on it. I'm supposed to do a 60 mi ride tomorrow, assuming it feels ok cycling, but wondering if that is smart, even if it doesn't hurt or the swelling goes down. Don't want to be a wimp, but there's also no need to push it unnecessarily since I'm not really training for anything specific til JOS.

Advice/ input?

Comments

  • Carrie ChavezCarrie Chavez
    Hi Kim,

    It will all be based on how you are in the morning. Also whether you have a grade 1 or 2 sprain. Does not sound like you have a grade 3. Right now your ankle will decide what you do tomorrow. I just got over a grade 2 sprain. It took me 2 weeks of diligent rehab ( it helps being a PT with some knowledge about rehab) to get back to running. Which is very fast. I was doing gentle biking in 6 days on trainer. A program I can recommend is H.E.M REHAB. A plan you can purchase online for less than $30. It will get you back in action in no time. If you have a grade 1 you will be up and running in less than a week.

    Send a pic of your ankle tomorrow morning.

    Oh also - I did no anti- inflammatory meds and no ice. You'll see. Read this program.

    Oh also- have you ever sprained your ankle before? Are you prone to this? Just wondering because this program will prevent that in the future.

    Good luck.

    Carrie
  • kimmydctkimmydct
    Ankle feels better today and less swollen. See pics. I feel like a could ride but not sure if I SHOULD. I def don't want to push too much too soon and delay recovery. I will check out that plan, although I did already use ibuprofen and ice yesterday.

    I haven't had a sprained ankle before. I run on a rail trail and there are some small rocks in it here and there, which normally don't pose an issue but sine the trail is now covered in leaves, I didn't see it. Ggrrr
  • Carrie ChavezCarrie Chavez
    Great news Kim. Looks like a grade 1. You can start the HEM program now. You'll be better than new in no time. like less than a week.Trust me. For me to be fully healed from a grade 2 and running strong in 2 weeks and feeling completely normal by 4 weeks is really miraculous. I followed a plan like that exactly. My ankle was hugely swollen and I was on crutches to start. Waiting and doing nothing and just training will not give you swelling relief, your range of motion back and your balance and coordination.

    You likely can ride today. Wear a compression sock. If too painful and your ankle feels like it can't get in normal alignment then give it some more time with the ex's.
  • Carrie ChavezCarrie Chavez
    I pool ran from the start. When I ran after 2 weeks, after the diligent rehab- 3x a day with the rehab program, I FLEW. I felt faster and stronger and had better balance. It was truly amazing.
  • kimmydctkimmydct
    Got the program and will start right now! Thanks so much for the input! I just need to go buy some castor oil.
  • kimmydctkimmydct
    Sunday update: not really any less swollen and signs of emerging bruise. Lovely shade of purpley-blue on the outer top part of my foot. That normal for a sprained ankle?

    Also, what should be my guide for retuning to exercise? Pain? Inflammation and/or bruising gone?

    Thanks!
  • Carrie ChavezCarrie Chavez
    For me and what I would tell my patients:

    You can return to your sport when you have normal range of motion, strength and coordination including balance. Pain will be gone and you may just feel stiff in certain movements.

    I rode the trainer when I could get my foot in a shoe and I did not go outside to ride until I could clip out without pain. I returned to running when I had running range of motion back, full balance and raising up on toes and jumping on one foot.

    I was very careful. I do not believe in training in pain. Not should you.

    You may have a grade 2 based on your bruising.

    Carrie
  • Carrie ChavezCarrie Chavez
    BTW- most if the swelling and bruising will dissipate quickly but you will be left with edema over the injured ligament area for possibly up to 6-9 months. Not to worry. As long as pain is gone and you have regained full function. You are good to go.

    I wear a compression sock now on it all the time :-).

  • Carrie ChavezCarrie Chavez
    How is your pain?

    I had an X-ray on the day I sprained mine since it really really hurt and swelled up fast. The X-ray was negative and the pain subsided quickly with the rehab program. I never needed pain meds after day 1. I babied it and did very little walking until it was pain free with walking.
  • kimmydctkimmydct
    Carrie -pain isn't bad at all. Prob did too much today (a little shopping) but doing the hydrotherapy and the exercises that are doable right now.. I'll see how it is tomorrow and maybe get an X-ray for fun.... Lol
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