What is the best way to recover from a sprained ankle?

2016-10-09T16:39:44-04:00

I sprained my right ankle (seems to be a recurring injury every 4-6 months or so). What is the best way to recover from a sprained ankle and what are the best methods of strengthening the ankle to mitigate future injuries? If you have any stories to share about similar injuries, feel free to do so.

Response by LTC Private RallyPoint Member made Oct 9 at 2016 4:44 PM

2016-10-09T16:44:16-04:00

I have been so lucky to only hyperextend it on walking or running on uneven surfaces (from working as delivery driver at UPS). I never have needed to take time off. If running, I just say watch your path ahead and if walking off-duty wear boots with ankle support.

Response by CPT Private RallyPoint Member made Oct 9 at 2016 4:53 PM

2016-10-09T16:53:35-04:00

Trail running is one of my favorite pastimes these days. In May before the summer kicked into full swing I went out to the trails near my residence. Immediately after I entered the trail system my left foot/big toe got caught on a small dime sized root that stuck up out of the ground less than one inch. I went down hard. I jumped back up to see if anyone saw me. Of course, no one saw because I was the only person on the trails at 7:30am in the morning. Dirt covered the left side of my body from my shoulder to my ankle. I dusted myself off and kept running. I felt fatigue and achiness after I finished. Over the next few weeks I kept running with very little pain.

I did feel achiness in my hip flexors and quad muscle, but I didn't really think anything of it. The last week of June and over the holiday I vacationed in Florida. I always run the beach when I am there. I also do push ups, leg exercises, abs. I did lunges too. The lunges aggravated the injury that I did not recognize that I had. The injury kept me from running for about two months.

I'd say resting, and ice can fix most common injuries.

Response by LTC Private RallyPoint Member made Oct 9 at 2016 4:57 PM

2016-10-09T16:57:04-04:00

You'll need balance training IOT not continue visiting PT. Hint: go see your PT!

Response by LTC Greg Henning made Oct 9 at 2016 6:33 PM

2016-10-09T18:33:42-04:00

ENS Private RallyPoint Member I rolled my ankle training for a 100k a few years back. I got trecking poles and better trail shoes. Ankles are my biggest fear.

Response by SPC Erich Guenther made Oct 9 at 2016 6:34 PM

2016-10-09T18:34:15-04:00

I can tell you what a Doctor told me that scared me into being real careful on where I walk. More than 3-4 bad sprains per ankle and you have jacked it up for life and it will be forever prone to spraining. I had a problem earlier in life and thankfully never exceeded 2 bad sprains the second one is where I got the good Doctors input.

Response by SGT Brian Watkins made Oct 9 at 2016 7:40 PM

2016-10-09T19:40:42-04:00

Motrin, obviously.

Response by 1SG Private RallyPoint Member made Oct 10 at 2016 7:20 AM

2016-10-10T07:20:54-04:00

I broke my ankle when I was younger and it was an issue that resulted in recurring sprains for many years which no physical therapy seemed to help. I did the balance ball, band strengthening, everything the doctors said... to no avail. Then I got a chance to see the conditioning coach for the LA Lakers and he had me do one simple thing that has prevented the injury since: he told me to balance on one foot for 1-2 minutes four times a day. This simple act, he explained, will not only strengthen the muscles and connective tissue, but cause your ankle to remember how to position itself correctly when your foot is on the ground... half of the issue with recurring ankle injuries is that your body remembers that action of rolling and spraining. The 'standing on one foot' thing may or may not help, but I will testify that it helped me.

Response by Private RallyPoint Member made Oct 10 at 2016 2:04 PM

2016-10-10T14:04:19-04:00

Go see a dang doctor my friend

Response by PO1 Private RallyPoint Member made Oct 11 at 2016 12:48 PM

2016-10-11T12:48:18-04:00

Elevation and Ice. I would have some type of brace to keep it immobilized until you're comfortable enough to take it off, I would say maybe a week? Start trying to get a small amount of weight on it but still use your other leg to support the majority.

I tore a big ligament in my right ankle when I was 15 and I had it immobilized for 2 weeks but after 4-5 days I started to put weight on it, increasing day by day. After the 2 week period. I took the brace off and started standing on it, increasing my weight.

Be weary though, it will be weak and even after it's rehabilitated you can still roll your ankle. It hurts like a mother too, be careful.

Response by SGT David T. made Oct 12 at 2016 1:00 PM

2016-10-12T13:00:38-04:00

Whiskey, hacksaw, and a blow torch....just kidding. Others have already answered.

Response by ENS Private RallyPoint Member made Oct 12 at 2016 11:35 PM

2016-10-12T23:35:54-04:00

Update: Went to the doc today - got a referral to a Physical Therapist. If I don't get the results I want, they will refer me to Sports Medicine.

Response by MSgt Private RallyPoint Member made Oct 19 at 2016 9:43 PM

2016-10-19T21:43:26-04:00

Look up the HEM ankle rehab at hemanklerehab.com IU cost a bit but it helped me with a serious sprain and I was able to run a 71k trail race a few months later with no problems, FYI RICE is not a proven method and is still debated about it's effectiveness.