Rolled Ankle Injury ;)

Discussion in 'General Training' started by _Simon_, Sep 25, 2018.

  1. _Simon_

    _Simon_ Active Member

    Hey guys, I rolled my ankle in a tournament recently, I can walk on it fine with no pain at all, but it still hurts quite bad at certain angles (if I turn my toes/foot inwards and do plantar flexion, it HURTS!).

    Anyone have any tips from experience to assist recovery? I don't think it's serious, but potentially strained tendons. I figured just avoid putting it through ROM where there's pain, and doing things to increase blood flow to area? BW calf raises?

    Have also learned that stretching is not necessarily very beneficial for strains/sprains (just pulls at the damaged fibers/tendons more)

    Cheers :)
     
    Last edited: Sep 25, 2018
  2. Jester

    Jester Well-Known Member

    Strain and sprain means a tear; it simply refers to the severity.

    Sounds like partial tear to me.
     
  3. _Simon_

    _Simon_ Active Member

    Yeah it hurt during the fight when I did it but I managed to keep going. Now (a week and a half later) it hurts alot if I'm at an angle at which it pulls or flexes sideways. Feels like I've done something.. but not severe, as I can still walk normally mostly with no issues.
     
  4. _Simon_

    _Simon_ Active Member

    Have been doing bodyweight calf raises, and only movements at a range of motion that doesn't cause pain. Also trying some balance exercises (just balancing on one leg) for a certain duration, fire up the stabilizers in the lower limb/ankle area
     
  5. Jester

    Jester Well-Known Member

    Let it heal before testing ROM. Suggest walking and cycling on a stationery bike.
     
    _Simon_ likes this.
  6. _Simon_

    _Simon_ Active Member

    Yeah fair enough, will be sure to go easy on
     
  7. _Simon_

    _Simon_ Active Member

    Ugh... ankle still isn't better, probably about the same, if not very mild improvement.. been just doing general mobility work, foot circles, and also gentle calf raises.. has been just about 5 weeks. It's not debilitating but it definitely still hurts alot at certain angles, or even if I hit the ground slightly with the ball of my foot it hurts a great deal.. Anytime I fully flex my foot and have it impact anything to push it further it's painful.

    Will give it a bit more time and then may have to get it looked at.. although sprains generally take a fair few weeks to heal up from what I've read..
     
  8. _Simon_

    _Simon_ Active Member

    Finally got my ankle xrayed, ultrasound and even a ct scan haha. You were right @Jester, partially torn ligament, but also they found a fracture in the ct scan and a bone fragment!

    So I'm out of action for awhile, gotta get a cast put on apparently... and unsure of healing time (maybe 6 weeks?). Still managed to do weighted chinups and dips yesterday haha, so I'm trying to look at it as an opportunity to focus on other things. But still, *sigh*.

    If anyone has any tips as to best recovery practices (obviously just resting), but also what training anyone else has done while injured. I could definitely get really good at my left leg pistol squats
     
  9. Jester

    Jester Well-Known Member

    Dips & pull-ups DUP, 3x a week. Z-press possibly.
     
  10. _Simon_

    _Simon_ Active Member

    Cheers mate! Yeh dips and chins have been going well so far. Had to look up the Z-press, cool exercise! Shoulder mobility is horrendous and still have to reduce any excess loading on the core/trunk due to the pelvic issues so won't be able to do that one, but it looks fascinating. Seated DB presses I may go with, incl bench etc. May still try leg extensions but not sure how high the cast will be set..
     

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