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Author Topic: Non severe ankle sprain... Completely rest it or put some physical demand on it?  (Read 558 times)
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D4
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« on: February 13, 2011, 05:10:41 pm »
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So i sprained my ankle, it wasn't too bad to the point where I was in aggravating pain, I was able to tie it tight, get up and walk it off and get back to my pick up bball game, but obviously being physically limited.  This was 3 1/2 weeks ago.  The next day I was able to walk on it when no pain but, there is obvious pain when doing anything more than just walking.  2 days later, I worked on my shooting but thats it.  I have been going to the courts to work on my shot 3-4 times a week since.  At home, whenever I can, I do some ankle strengthening stuff like alphabets and some ankle stretches.  For the past 2 1/2 weeks I have been able to get full range of motion on my ankle but landing when jumping still hurts and there's this other weird slight pain sometimes inside the ankle near the heel.

Another thing, on random days, I get weird pain on my LOW calf/ upper ankle on the back side of my leg....

So in conclusion, the past 2 1/2 weeks, I can kind of say it's been getting SLIGHTLY better every day but it's still not much improvement.... WHAT THE HECK is going on?

Am I supposed to not be even shooting around??? I heard if you just completely rest it to heal, your ankle will heal but will be weak and more likely to sprain again...
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RedderZ
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« Reply #1 on: February 26, 2011, 01:36:44 pm »
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you can rest it completely for like a week or 2 and then you have to get into ankle strength exercise to rebuild it.. once you have damaged you ligaments/ tendons it takes a very long time to get back to full strength anyway.. so its probly best you dont do much strength work on it until its fully healed, naturally, and just do basic walking on it and walking up and down stairs too..
you need too allow the swelling to fully go and for the sprain to heal and then get back into strengthening it.. if you try and come back to soon you may be putting presure on the sprain, and could have a negative affect on your ankle!

i noticed your post is a few weeks old.. how is it doing now?
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Royal
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« Reply #2 on: February 28, 2011, 12:04:34 am »
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In order to get my ankle stronger again, it got to a certain point where those ankle stretches/balance exercises weren't doing too much (but you should do them anyways), so what I did was just jump w/ it, bound w/ it, depth drop w/ it and it hurt like hell... i don't know if that was the best way, but the pain started going away when I did jumps and I could do a squat with out a "collapse" like when you trip.

I still haven't regained the "pop" I used to have with it and my other leg is just waaay stronger/reactive than it that it always tries to compensate.. but yeah lol.
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D4
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« Reply #3 on: March 05, 2011, 09:30:05 pm »
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GODDDD DAMNNNNNNNNNNNNNNN

My ankle has been like 85-90% healed and stuck on this status for like 3 weeks now...  I can go shooting around, jump with effort but I gotta land on my good ankle or it hurts, squat and leg press, and stuff but the rest still won't HEAL!

When im shooting around, I can do all my usual quick explosive moves again, prolly not as powerful as before cuz the ankle but theres no pain, except when landing from a max effort jump on my bad ankle.  There's like SUCH TINY little swelling left, you can only tell if your purposely looking for it and examine both ankles. 

Other things I can't do is put it in weird positions like if I stand up and rotate my whole body clockwise while my injured LEFT ankle stayed planted the same position, or like theres pain when I push up the little soft bony things you know thats right on top of your heel behind ur ankle/feet and other weird stuff.  When I put it in these positions I feel pain that I can tolerate and I can hold it in those positions, but I don't know if thats strengthening it or aggravating it so I stopped. 

I have been moderately rehabbing for a week now cuz I got tired of the sprain not healing.  Been doing resistance bands, eyes closed balance/stability stuff on the 1 leg, alphabets, calf raise machine negatives, and flexibility stuff.  I am so scared of what I'm thinking of right now but is it possible to have a damage/fracture/or any kind of damage on your BONE when I can do all of the stuff above? 

WTF should I do?
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« Reply #4 on: March 06, 2011, 03:43:43 pm »
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okay my ankle can now handle landing off max effort jumps
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« Reply #5 on: March 07, 2011, 12:02:17 am »
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Nice.. I just started running/sprinting everyday.

to get 100% that is.
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« Reply #6 on: March 09, 2011, 05:10:14 pm »
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Quote from: Royal on March 07, 2011, 12:02:17 am
Nice.. I just started running/sprinting everyday.

to get 100% that is.

Should I do that?  I just go all out when I'm shooting around doing all these lay ups and max jumps and sprinting when I chase the ball.  Damn I don't want my ankle to be the reason I can't reach my jumping goals by March 18.  This sprain I had wasn't even that severe.  It probably falls into the mild category, but man it's the longest healing time I've ever gone through.  I can FEEL it in my ankle during my 1 legged jumps that the force going through my body is diminishing in my ankle...

I JUST got back into doing actualy jumps/max jumps this past Sunday.  Should I just keep it up and make my ankle adjust and this will rehab/heal it faster?  Should I even go out for jogs during my rest days to continue putting pressure on my ankle?

Is jogging okay to do on rest days between leg lifts?
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