20 minutes in - twisted my ankle stepping down off a rock face…snap, crackle but no pop…
completed the hike but with pain…
On a scale of 1 - 5 this is about a 3.5. 1 being nothing 5 being a hospital visit.
No need for medical help here, but I am curious about how you would approach this from a recovery viewpoint.
- How long would you have no activity?
- What activity would you do in the meantime (swim, bike, etc. etc)?
- Links to ankle strengthening sites?
General advice is welcome.
(Personal note - I’ve always found Slowtwitch posters to be perhaps the most articulate group of athletes that I listen to. Thanks for your help in advance.)
(Personal note - I’ve always found Slowtwitch posters to be perhaps the most articulate group of athletes that I listen to. Thanks for your help in advance.)
I don’t think I would take time off for a sprained ankle. Once in a while I will twist/sprain an ankle on trail runs. Unless it swells up significantly or turns purple, I wouldn’t worry too much about it. Maybe do a swim/bike today and get back to running tomorrow…
Yeah, I’m leaning in the same direction. I’m a little concerned because the skin under the ankle bone on the outside has turned a nice shade of purple. Looking to see if it expands. Right now it measures about three inches in length.
first, i would be on ibuprofen at regular intervals. if it isn’t too bad and you really want to try it out, just go short. be sure to note how it feels during a run, but the most important thing is how it feels AFTER the run. ice it right away and then check it the next day. as far a exercises, the only one i had to do when i damaged some tedons/ligaments was this: sit in a chair and take a rubber hose/something elastic (towel will do ok i guess) and wrap the hose around the bottom of your foot with the ends of the hose in the your hand. now apply an upward force with your hands (pulling your foot up) and then press down with your foot. this works well b/c oyu control the resistance. good luck!!!
Take a week to 10 days off from weight bearing activities. Then see how it is. If still sore/painful, go see a sports doc. If not that serious, you can bounce back fairly quickly from this.