so i just fucked my ankle up real good last weekend, sprained it and was the size of a baseball. But now the swelling has gone down drastically and Im really hoping to go skiing this weekend. Do u guys have any good exercises for rehabing my ankle? Ive been doing the abc's a few times, what about an exercise bike? I dont think im ready to start running on it
And I'm just like Land Fill 1, so we can skip that whole akward introduction.
first of all, if it hurts wear a brace when you walk around, thatll help with the swelling. as for exercises, see if you can go to a phys therapy place and get an elastic band. then you do all sorts of excersices with that for resistance. also just stand up on your toes, go up and down. standing on 1 foot also helps.
Yea, i've sprained mine playing soccer, never skiing though. I cant imagine wearing a ski boot would feel good at all, definately not good to put alot of pressure on a sprain ankles, braces are good, but ski boots are different.
BAsically any exercise that promotes 100% movement is what you will want to do. I prob wouldnt go skiing if it were me for awhile.....
damn thats a fast recovery, I rolled mine pretty bad 4 months ago and it still isnt back to full flexibility and hurts once and a while. I basically did what you said iced a lot and abcs. you can do a few other excercises like stand paralell to a wall and apply twisting pressure or do calf raises on your toes, search google for ankle rehab, I found a lot of stuff on there
There are different grades of sprains, so it kind of depends on how bad you did it.
First off, RICE for the first few days.
Look it up if you don't know what I'm talking about. After the first few days, most basic sprains will start to get better. However, a sever one could take up to 6 weeks or more. The important thing is don't push it till it's ready or you'll just damage it further. Pain is your indicator. If it hurts or feels unstable, don't do it.
One more thing, if it is a pretty bad sprain, you may want to get it x-rayed. In some sprain cases you will also crack some of the bones in your ankle and if you don't take proper care of them, you could end up needing a fused ankle or an ankle replacement. Blood flow is low in the ankle bones and if you keep pounding them while they are trying to heal, the bone can die. That's a road you don't want to go down.
what everyone else said and a balance board. I found that to be the most beneficial. you can also get one from a PT...i actually got mine from a chiropractor(they really help).
It really depends on how bad you sprained it. if there was a lot of bruising, i really wouldn't do anything because that means you really tore stuff and caused it to bleed out. Even if it feels ok in a boot(which will sort of act as a brace) when you're skiing, landing is going to suck no matter what.