Sprained Ankle

[enadeus]

Sprained my ankle yesterday

Looks like I'm going to be out for about 3-6 weeks. Luckily nothing is broken. Any suggestions from anyone on how to recover faster and keep in shape?

[aspect]

strech ,strecth ,strecth that pretty much sums it up

do some standing and sitting calf raise for it,and the classic donkey calf raise.

you can also train your shin.if you can go to the gym.go to the leg curl machine.
sit there not lie on your stomach as you normally do and position your foot on the calf handles and curl your foot towards you.

you can also do squats and lunges as these exercises also can help for the rehabilitation of your ankle.
squats and lunges are done in diff. stances and diff. directions.no add. weights are needed and just try to strecth and flex your whole leg and foot in its natural direction.

as of now foot work and jump rope is out so do alot of exercises that are staionary. some shadow box,a bit of heavy bag work.

and lift some weights.

needless to say be cautious and use moderate weight.


I kinda pop my knee during sparring(grappling via rev. heel hook) and also broken some toes (my toes pushed backed when I accidentally kicked my opp. shin.) and that was some of the rehabilitation exercises that I done.

there are some weird exercises that I did with huge rubber bands for my knees and it almost completely healed now.

I was able to go back at my footwork 3 weeks after that ,more than 5 weeks had past I was able to use my knees again for strikes and almost 3 months now and I dont feel much pain when I am kicking the heavy bag any more.

[enadeus]

It is really swollen, have to use crutches to move around still. Hopefully there is no permanent damage to it.

[enadeus]

Looks like I have a grade II sprain. 3-6 weeks of recovery.