Grade 2 ankle sprain during 10k race this weekend threw a wrench in the off season run focus plans (downhill full weight bearing ankle roll). Minor emergency Dr. took x-rays, no fracture, and no complete separation of ligaments (no surgery), and in a splint on crutches for 3 weeks. However he says PT is not necessary(?!)
Iced 20 min on/off four times, compressed, and elevated - everything by the book and will continue with cold/warm alt baths in a day or so. I'm not dumb enough to try to push it, as my #1 goal is to get back healthy and on course like I was to make serious gains on the running.
From reading all I can on the topic, I hear over and over that you never get 100% back to where you were.
Current stability exercises (hip ad/abduction, flexors) did not focus on the ankle, but were proprioception exercises from balancing on one foot - may have saved me from further damage.
My plan: long pool sets with the pull buoy after swelling subsides; Strengthen lower leg muscles using elastic bands due to time in cast; Start biking when no pain is present; Move on to stability exercises listed above; Resume light running. I think I can bounce back, I'm 27 and 2 yrs of base volume of training; but I realize it may take months to recover physically, and years to recover mentally.
My questions:
What else can I do to get as close as I can to back to normal? what can I do about the stressed ligaments that were traumatized and presence of scar tissue in a sensitive area? PT/friction massage?
How do you 'retrain' the affected muscles and ligaments?
How about nutrition, what kind of macronutrients and vitamins should I make sure to cover?
Experiences from those who had bad sprains but did not need surgery?
Thanks, I might be down, but I ain't out.
Iced 20 min on/off four times, compressed, and elevated - everything by the book and will continue with cold/warm alt baths in a day or so. I'm not dumb enough to try to push it, as my #1 goal is to get back healthy and on course like I was to make serious gains on the running.
From reading all I can on the topic, I hear over and over that you never get 100% back to where you were.
Current stability exercises (hip ad/abduction, flexors) did not focus on the ankle, but were proprioception exercises from balancing on one foot - may have saved me from further damage.
My plan: long pool sets with the pull buoy after swelling subsides; Strengthen lower leg muscles using elastic bands due to time in cast; Start biking when no pain is present; Move on to stability exercises listed above; Resume light running. I think I can bounce back, I'm 27 and 2 yrs of base volume of training; but I realize it may take months to recover physically, and years to recover mentally.
My questions:
What else can I do to get as close as I can to back to normal? what can I do about the stressed ligaments that were traumatized and presence of scar tissue in a sensitive area? PT/friction massage?
How do you 'retrain' the affected muscles and ligaments?
How about nutrition, what kind of macronutrients and vitamins should I make sure to cover?
Experiences from those who had bad sprains but did not need surgery?
Thanks, I might be down, but I ain't out.