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  • Sprained Ankle

    1 week since i severely sprained my ankle after an off balance fall in sparring.

    Anyone have any experience with ankle sprains, tips, suggestions on quickest recovery exercises, rehab stuff for ankle sprains?

    I'm icing, resting, elevating w/ anti-inflammatories at the moment. Want to get back to training ASAP.

    Thx.

  • #2
    Everything your doing is right.

    Worst thing you can do is rush back, take your time and make sure you get cleared by your doc before your spar again.

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    • #3
      Originally posted by holmeslaw View Post
      1 week since i severely sprained my ankle after an off balance fall in sparring.

      Anyone have any experience with ankle sprains, tips, suggestions on quickest recovery exercises, rehab stuff for ankle sprains?

      I'm icing, resting, elevating w/ anti-inflammatories at the moment. Want to get back to training ASAP.

      Thx.
      You are doing the right thing, the most important thing is to make sure it heals right, and take it easy when you start training again.

      I sprained my ankle like 2 years ago and i went back to the gym even though it wasn't healed properly and i hurt myself even worst, i spent 6 months where i couldn't even walk normally even less train or spar. That sucked.

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      • #4
        ice rest and more importantly...rest

        give it a few weeks then if you REALLY want to go back into training i suggest you get one of these

        [Content is Protected, Please Register For Free To Unlock This Content]


        it will support ankle and help with the healing, i had to go to the orthopedist for it though

        i also recommed wearing it daily wherever you go since it helps keeping it straight

        Comment


        • #5
          Originally posted by holmeslaw View Post
          1 week since i severely sprained my ankle after an off balance fall in sparring.

          Anyone have any experience with ankle sprains, tips, suggestions on quickest recovery exercises, rehab stuff for ankle sprains?

          I'm icing, resting, elevating w/ anti-inflammatories at the moment. Want to get back to training ASAP.

          Thx.
          I strained my ankle running about two years ago. I had a scan and they told me a month off would do. I came back after a month and it made it worse. I was then of for SIX MONTHS. Rest at least 6 weeks but see a professional.

          No running or boxing. You can sit do weights, sit-ups, press-ups etc and swimming is okay!

          Comment


          • #6
            Originally posted by holmeslaw View Post
            1 week since i severely sprained my ankle after an off balance fall in sparring.

            Anyone have any experience with ankle sprains, tips, suggestions on quickest recovery exercises, rehab stuff for ankle sprains?

            I'm icing, resting, elevating w/ anti-inflammatories at the moment. Want to get back to training ASAP.

            Thx.

            Anyone with a sprained ankle remember how long it took for them to be able to put weight on their affected foot? I have a sprained ankle and it's difficult to put weight on my right foot (the affected ankle)... Do you know how many days after you could just limp on it?

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            • #7
              Originally posted by ironalex View Post
              Anyone with a sprained ankle remember how long it took for them to be able to put weight on their affected foot? I have a sprained ankle and it's difficult to put weight on my right foot (the affected ankle)... Do you know how many days after you could just limp on it?
              Weeks before full training. Could stand steady enough to work the arms within a few days but no real footwork for 2 weeks. Back at 100% after a couple months.

              Things that helped me most were rest, icing it, and cissus (herb).

              Comment


              • #8
                Originally posted by holmeslaw View Post
                1 week since i severely sprained my ankle after an off balance fall in sparring.

                Anyone have any experience with ankle sprains, tips, suggestions on quickest recovery exercises, rehab stuff for ankle sprains?

                I'm icing, resting, elevating w/ anti-inflammatories at the moment. Want to get back to training ASAP.

                Thx.
                Rest is the best thing for it. How long depends on the severity of the sprain. Hopefully you went to a doctor to confirm it isn't a break. Assuming it is just a sprain alternate heat and cold(ice). This will increase circulation and also speed up the healing process. In time, try putting the foot down and see if it hurts, adding a little bit of weight at a time. The pain is a good indicator that you should not be putting weight on it yet. Sprains can take a couple weeks to even a couple months to heal and rushing it will make it worse.

                I sprained my right ankle six times and my left twice playing another sport at the semi-pro level. Learning to tape it will greatly reduce the chance of it happening over again. The odds are that you pulled the tendons on the outside of your foot, between your anklebone and your heal. Those are the tendons that you want to support tightly with coaches tape in the future. I can offer more on this when you get to the point of walking without pain, until then stay off of it and work on stuff you can while sitting. Patience is your best friend right now.
                Last edited by TBear; 05-06-2016, 11:58 PM.

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                • #9
                  As everyone has said you are doing all the right things, it just takes rest and time. I know you have mentioned you have it elevated and iced but make sure you elevate it all the time and keep it well above heart level, it makes a huge difference compared to just chucking it on a pillow for a few hours every day.

                  Man, I wish my ankle was sprained at the moment. Unfortunately I managed a double fracture and had to have surgery so it's a long ass road to recovery for me.

                  Comment


                  • #10
                    Originally posted by Redd Foxx View Post
                    Weeks before full training. Could stand steady enough to work the arms within a few days but no real footwork for 2 weeks. Back at 100% after a couple months.

                    Things that helped me most were rest, icing it, and cissus (herb).
                    Hey thanks for the reply! Its day 3 since I rolled my ankle and I can walk but very slowly it still hurts when I put weight on my right foot so I limp and limp slowly. Is this normal to limp on it after 3 days? I.e if u sprained your ankle should u be able to limp on it after only 3 days or should it take longer? The doctor said I have a minor form of type 2 sprain and recommended 2 weeks of total rest and no training so what I'm saying is is it less severe than the doctor says or is it normal after a few days to limp on it?

                    Comment

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