rolled ankle

[coreyb]

Well I've rolled my ankle for the first time in my life today, in muay thai class. It's not super bad, its swelled up and its a "little" hard to walk on it.

I know the whole R.I.C.E thing but are there any other tips for this injury? I don't want to get out of shape and miss a bunch of classes. Any recommendations?

 

[SlitheryDee]

It's strange you should mention this now, BC I did the same thing a couple of days ago. I stepped off of the track I was running on and completely wiped out. It's swollen pretty badly, but it doesn't hurt. I think I'm going to try running on it again today.

 

[coreyb]

Well mine hurts and definitely can't run it. Pisses me off. I'm thinking of going to physio so that I won't do this again!

 

[BeauJangles]

The truth is that the injury will largely heal on its own. If you try and come back too soon you put yourself at good risk for another rolled ankle. Each time you roll your ankle, you're weakening the joint so a second roll will be twice as bad. Once the ankle has healed, there are plenty of exercises you can do to strengthen the joint which will help prevent sprains in the future. Don't start using a brace or anything silly like that.

 

[coreyb]

any recommendations on exercises?

 

[axelfox]

I'm a veteran of sprained ankles (I own a set a crutches). If you have insurance, I go to physical therapy. Not only are there exercises that you can do, but they can do e-stimulation and other treatments that would help.

If not, just google around for some exercises. Write the alphabet with your foot, that usually helps.