Sprained My Ankle

[DrewDog]

I sprained (rolled) my ankle last week during a lacrosse game and was wondering if there was anything I could do to help the healing process along?

Is there anything I can do after its healed to reduce the chance of it happening again?

[Beverly McD.]

Sorry about the ankle. Ice, and maybe an ankle wrap will help. Elevate it as often as you can. If you sprained it badly enough to stretch the ligaments it may never be 100% again. High top shoes add some extra support around the ankle for sports, and that may help keep you from doing it again. Calf raises help strengthen some supportive muscles in the area too.

[Killer]

When last week?
Did you ever hurt the ankle before?
How bad did it swell? Discoloration?
Can you walk on it? Without a limp?

[Biter]

Drew, I've had issues with sprained ankles since high school, and I sprained them the most playing lacrosse as well.

A few things that have helped me out, aside from the use of ankle braces during practice/games:

1. I had these old bandercise bands with a lot of resistance. I used to pull against the rolling direction, strengthening the muscles that hold the ankle outward. The ones you'll find at bandercise are far different than these old ones. The flex bands from Elitefts might work, but you'll have to find something stable to wrap them around. Basically, start light, then slowly move out with the distance if you can.

2. A kettlebell. I'm not sure about how it works directly, but I haven't even sniffed an ankle roll since using one (knock on wood). I'm assuming it has to do with stabilization of the muscles.

3. The correct shoes. I'd talk to a doctor about orthotics or find some shoes appropriate for the sport that will help keep you from pronating/supinating too much. For running I have some Asics that are great.

4. Glucosamine/chondroitin/MSM/fish oil- if you aren't taking them already.

5. Toe circle exercises. Extending the foot out and drawing tiny circles with the toes actually helps a ton, believe it or not. The idea is to strengthening the muscle at the point of extension. Use both feet, draw circles with the toes, vary the width at times. Go both directions.

Hope this can help you out

[DrewDog]

Originally Posted by Killer

When last week?
Did you ever hurt the ankle before?
How bad did it swell? Discoloration?
Can you walk on it? Without a limp?

sun
probably but its not regular enough that I remember
wasn't too bad, no discoloration
can walk with a limp

[DrewDog]

Originally Posted by Biter

Drew, I've had issues with sprained ankles since high school, and I sprained them the most playing lacrosse as well.

A few things that have helped me out, aside from the use of ankle braces during practice/games:

1. I had these old bandercise bands with a lot of resistance. I used to pull against the rolling direction, strengthening the muscles that hold the ankle outward. The ones you'll find at bandercise are far different than these old ones. The flex bands from Elitefts might work, but you'll have to find something stable to wrap them around. Basically, start light, then slowly move out with the distance if you can.

2. A kettlebell. I'm not sure about how it works directly, but I haven't even sniffed an ankle roll since using one (knock on wood). I'm assuming it has to do with stabilization of the muscles.

3. The correct shoes. I'd talk to a doctor about orthotics or find some shoes appropriate for the sport that will help keep you from pronating/supinating too much. For running I have some Asics that are great.

4. Glucosamine/chondroitin/MSM/fish oil- if you aren't taking them already.

5. Toe circle exercises. Extending the foot out and drawing tiny circles with the toes actually helps a ton, believe it or not. The idea is to strengthening the muscle at the point of extension. Use both feet, draw circles with the toes, vary the width at times. Go both directions.

Hope this can help you out

#4 has been part of my supp routine for a while now.

what kind of exercises do you do with the kettlebell?

the cause wasn't' so much pronation/supination (I think) because it wasn't the kind of sprain where I was running straight and it rolled perpendicular to my direction of motion. it happened when I was trying to stop on a dime (like how a ice skater stops) to avoid running over my goalie and I had kinda rotated myself so it rolled in the direction of my motion


i'll definitely look into all the stuff you mentioned, including the orthotics though cause in general I'm trying to include more running into my activities

[Killer]

Since you injured it before, it will most likely never be as bad as the first injurty as the ligaments are stretched out.

Cleats do not matter to much, but certain running shoes can assist or actually put you in supination/inversion (rolling position).

The band exercsies Biter talked about are great. Go in two diagnals. Foot up and in moving toward foot down and out. The other diagnal is up and out moving towards down and in. If you have someone to help you, you can explosive movements using manual resistance on both sides of you foot. If you want to get really fancy, haev your toes follow the up and down of your foot.

Another great exercise is toe taps. Simply sit in a chair, keeping your hip, knee, and heel in place. Then simply rotate on your heel, lifting you foot up, side to side.

I just read a bunch of studies on ankle instability and exercise. Of course I cannot remeber what the hell I read. I think I still have the journal at home and will take a looksy for you.

[Biter]

Ooh, those exercises look great Killer, I'll have to implement them myself.

Drew, I can imagine that didn't feel good at all - ouch! I've had a similar sprain happen but it was about half speed.

As for the kettlebell exercises, it's mainly just been swings and snatches for 12 minute ladders - swing for as long as I can, then jog for 1 minute on a treadmill. I repeat that process until 12 minutes have passed.

As far as how it works, I'm not sure. The word was that it irons out imbalances and weaknesses in the body, but I always take claims like that with a grain of salt. Still, I did feel more 'rooted' so to speak, like I was more centered over my feet after using it for a month or two, and more stable on my feet.

[Nate]

Originally Posted by DrewDog

I sprained (rolled) my ankle last week during a lacrosse game and was wondering if there was anything I could do to help the healing process along?

Is there anything I can do after its healed to reduce the chance of it happening again?

first you probably need a ton of soft tissue work from the knees on down to the foot... next, give dick hartzell at jumpstretch a phone call.

Our Dealers

[Arthur]

Just found this discussion board as I'm looking for help ... Full story to avoid any unnecessary re-posts ...
I first went over on my right ankle when I was about 15 (20 yrs ago) - on a 44mile walk with school, with about 10 miles left and they made me finish. It's not been the same since, with regular twinges when I catch it wrong (make me stumble and swear, but once the pain's gone in a few secs, normally OK) but about once a year a more serious one.
The last time was on the Weds nearly 2 weeks ago. Caught it on the edge of a sidewalk/pavement, collapsed, nearly threw up, took 15 minutes or so with head between knees to make sure I didn't. Direction was squashed on the inside of the ankle, stretched on the outside I think. Oh, and when it goes as bad as this, it *feels* like it's tearing - kind of crunching feeling, though I don't think it can be bad enough to actually be tearing ...
I still can't walk on it without limping, particularly after sitting/lying still for a while. It wakes me up in the middle of the night, aching or with sharp twinges. It's slightly discolored round the ankle bone on both sides. Swelling is really obvious in comparison to the other ankle, but not massive.
Firstly, any thoughts?
Secondly, am I going to have this for ever or is there anything I can do about it?
Thirdly, I have a "wobble board" which I got originally, but didn't use too much - is that a good/bad idea (not sure if you have these over there - like a big circular plate with half a tennis ball underneath that you rock back and forwards, side to side on ...).
Fourthly, what's a kettle bell and what do you do with it?!
All replies very much appreciated!!!
Cheers folks!
Arthur

[Nate]

arthur,

read my post above yours... this can be fixed!

[Arthur]

Nate,
thanks for the message - just I don't understand it!
"Ton of soft work": by whom?!
Jump stretch = flexbandonline.com? Implies getting a flex band or something?! Please remember I'm from the UK, which makes me generally ignorant ....
Cheers,
Tim

[Nate]

arthur,

soft tissue work = active release (ART), sports massage, use "the stick," foam roll, roll on a lacrosse or softball, etc... anything to break up adhesions that you are sure to have due to your injury history. by whom? preferably a qualified soft tissue specialist!

watch this: YouTube - EliteFTS.com - Jump Stretch Don't Ice That Ankle Book

then get the book in the video & some bands. basically you need to strengthen the ankle through eversion, inversion, plantar-flexion, and dorsi-flexion AFTER all the soft tisse work is taken care of.

[Arthur]

Fantastic - thanks Nate.
Just to note, over here ART is (to my knowledge) more often used to mean "Assistive Reproductive Technology" = IVF etc.!!
Cheers,
Arthur

[Evidence]

Great clip Nate. That sounds like a sound investment, I just wish I could put all the money from the purchase into Dick's bank account, not some into Dave Tate's. Can you buy that book anywhere else than elite?

That's really ridiculous how almost every other doctor, athletic trainer, physical therapist in my athletic past did the complete opposite of this when it came to such injuries. And no coincidence it always seemed to take much longer than it should've to get back to playing. Nate, wasn't there a video of Dick jumping on a table or something to land on the side of his foot and he fell through it or something with no pain to his foot?

[Arthur]

Originally Posted by Evidence

Great clip Nate. That sounds like a sound investment ...
That's really ridiculous how almost every other doctor, athletic trainer, physical therapist in my athletic past did the complete opposite ...

Uh, Mr Evidence, couldn't tell whether you were being entirely sarcastic, entirely serious, or a little bit of both?!

[Evidence]

I was taking Dick Hartzel's stance on the issue as well as supporting Nate's post. I was just saying that it's such an outdated and non practical way to treat such issues as sprains to just reach for ice and say rest. I grew up playing all sports and especially with basketball and volleyball have sprained my ankle many times and of all the people in my life from athletic trainers, doctors, physical therapists, etc; they all did the exact same thing, said stay off of it and keep ice on it. When that should've been the last thing I was doing. That goes a lot with my training advice too but I don't want to get too off subject. I met Dick at this years arnold and that guy was the nicest person in the room. He couldn't wait to show me techniques on his bands where they had a demo set up. He'd talk to you all day if you kept asking him questions.