Topic: Sprained ankel rehab/prevention questions.

[Tom Heyl]

About 2 weeks ago I sprained my ankle while attempting attempting to jump up a flight of stairs, and ended up jumping off the side of my foot, I ended up crawling back to my car, immediately icing it, and have been keeping compression on it and icing it for a while.

About 4 days after the incident, I could walk on it lightly without too much pain.  Now I'm walking on it fine painfree, and I have almost all of my range back.  However, it hurts to run on it. (I haven't been full out sprinting or anything like that on it, just an occasional quick jog to see if it hurts.)

The question I have is, should I try to lightly  (Very lightly) jog on it to try to get back some of the range of motion, or should I just wait longer until it doesn't hurt whatsoever?

This is specifically where it hurts when pressing on it with my fingers, the circle represents the area it hurts, and the arrow shows in which way to apply pressure to entice the pain.



Now the second question is based on prevention.  Recently I got new shoes, specifically, Puma Biorides.

Due to having flat feet I put in insoles that are supposed to put arches in my feet, however they place my feet higher(mabey 1/4-1/2 an inch) in a shoe  that already have some arch support on it.

After the incident I took the insoles out, and put the old insoles back in.  Do you think this would help in preventing another ankle sprain?

I also have the shoe completely laced up, would taking the top lace off help at all?

[Steven Low]

1. Range of motion -> isolation type strengthening exercise -> compound type strengthening exercise -> explosive exercise

Jogging, because it is impact, falls under the branch of compound/explosive type exercise.

You need to be working strength first. Proprioceptive balance type work would also help as well. Google foot drills for some good proprioceptive work, single leg stance, etc. are good. Ankle strengthening of course.

Then work into compound strengthening like squats/dl/etc. and light jogging -> sprinting, jumping, etc.

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2. http://www.eatmoveimprove.com/2010/10/a-firm-foundation-focusing-on-the-feet/
http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/

Read these. Will also help with the above as well with some of the exercises in the second link.

Shoes with or without insoles will likely not affect sprains. This is because it is other issues that are causing sprains.

I would highly suggest learning to do some barefoot jogging in the grass once you are able, and working more stuff barefoot. Promote strength of the muscles in your arch. I like flatter/barefoot type shoes over padded and arch support stuff but it depends on how bad your individual case is.

[Tom Heyl]

Thank you for the help I really appreciate it.

I actually needed to work balance a bit more anyway, so I can make a gain from a loss, and continue to move.

Also I will probably be wearing my Vibrams quite a bit more often, too bad I bought the wrong pair a long time ago. Might have to go in and get KSO's instead.

But again, thx.

[superdude88]

sorry if I have no opinion on this but did you got sanford?

[Tom Heyl]

No, didn't see anyone for this injury.  Just did what steven said, and my ankle feels great now.

[nuclearapplepie]

Be careful though. I got a second degree plus a fracture more than 5 months ago, took the cast off 3 days after the sprain and start to run by the next week; and it never healed right(making progress though). Once you start running again it will start to hurt again. And once you feel that it has healed and start to jump on it, you won't even be able to walk the next day!

Like steve say, stay active, but seriously for at least the next 3 months don't even touch your feet if you don't want to be on the ground crying in a corner for the next 12 months(besides very light stretching and walking). Sprains take FOREVER to heal

But it's a great excuse to condition your upperbody .