Sprained ankles

NicfromSweden 13
mani 8
bigmick 6
majwalrus 5
JiMMM 5
serbulator 4
silky 4
johncoxon 4
Gocu 4
kristof 3

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[zuluhockey]

Does anyone know of the best way to rapidly treat a sprained ankle? I have messed up my ankle whilst playing squash yesterday and I have a game on Sunday that could be a decider come end of the season. 

I have been using the standard R.I.C.E. technique for the last day, and it has helped, but I can barely walk on it at the moment still.

I have searched for something on here before, but couldnt find anything specific to ankle sprains, so please guide me in the right direction if anyone knows if there is a thread already out there!

Thanks in advanced...

[Grumpy]

Do not play on saturday.

Ankles are bad. R.I.C.E. is very effective the only thing to help is see a qualified physiotherapist and maybe take anti inflamitories and use Arnica.
But rest is really the only answer and if the ankle is not healed properly you risk having arthritis developing in the later 30's/early 40's. You may think this is a long way away but when you get older the pain is shocking and debilitating.

[Spunko]

Does anyone know of the best way to rapidly treat a sprained ankle? I have messed up my ankle whilst playing squash yesterday and I have a game on Sunday that could be a decider come end of the season. 

I have been using the standard R.I.C.E. technique for the last day, and it has helped, but I can barely walk on it at the moment still.

I have searched for something on here before, but couldnt find anything specific to ankle sprains, so please guide me in the right direction if anyone knows if there is a thread already out there!

Thanks in advanced...

Zulu DO NOT play on it. This is an injury that must be rested no matter what the circumstances are.

Last season I sprained the ligaments in my right ankle after getting a kick in the foot while playing soccer. I tried to play on it despite the shooting pain in my ankle every time I moved it. I packed myself full of pain killers, strapped up and coated it in freeze spray. Within 30 seconds of the start I was rolling on the floor in agony having torn the already weakened ligament.

I was out for almost six months because of my own stupidity. The only thing to do is rest it keep it raised as much as possible and ice for the first couple of days. If it's still hurting after a week or so go and see the doctor as you may have fractured something or badly damaged the ligaments, which could require a cast.

When you do finally come back strap it up and work up to full exercise gently.

Start off jogging when you feel comfortable to strengthen up the muscles because they will weaken while you are out. If you try to do too much too soon you'll make it worse. After a week or two build up to running and then a week or so later up to sprinting, playing etc.

The most important advice is to listen to what your body is telling you. Pain is there for a reason!

This might help http://orthopedics.about.com/cs/sprainsstrains/ht/sprainedankle.htm

http://physicaltherapy.about.com/od/orthopedicsandpt/ss/anklerehab.htm

[keely]

I agree with the other opinions that playing this weekend is a very bad idea. The main problem is that your proprioreceptor muscles have been traumatized and won't be prepared to prevent further injury to the ligaments (as in Spunko's case).

Ice multiple times a day and if you have visible swelling at this point, try contrast bathing in order to assist the lymphs nodes to flush the excess fluid from the area (1 min. warm bath alternating with 1 min. ice bath, back and forth for 10 min. for example). As pain permits, try not to immobilize your ankle unless your doctor or physio has diagnosed a tear or a bone break. Natural and gentle movements like walking will help retrain your proprioreceptors to stabilize your ankle again but listen to your pain levels.

Physio is helpful in the earlier stages of the injury but unless your physio is aggressive about rehab they'll be giving you ultrasound and stim for weeks on end and not getting you back on the pitch sooner. Once the swelling is under control, you want to be looking at further strengthening and balance work (using med bands and wobble boards, for example), and then addressing the scar tissue that will have been created by the healing process - ART (Active Release Therapy), Graston or aggressive massive therapists will help you clear out that tissue which will actually impede the proper function of your ankle and create inflammation where it shouldn't be developing post-injury.

Having lived through two 2nd+ degree ankle sprains when I was competitive player and helping my step-son recover from one he suffered in basketball as we speak - I also know what you're going through. I hope all the adivce helps, and just in case it wasn't clear - don't play on the weekend!

[4iron]

I've had abit of experience with torn ankle ligaments and physios!

If it was me in this situation id get to a physio before the weekend if possible, don t do anything on it untill then apart from the icing. Or better still speak to them on the phone and ask what they advise you to do before you see them.

Let them examine you and discuss the position you are in, its better to find a physio who reguarly works with sportspeople and understands that you want to be back in action asap, its surprising how many just can t understand this and just perscribe rest! I personally like to be told what the concequences are of playing when injured are and let you make the decision of what you want to do, after all its your body and only you know the importance of a game.

Its very easy to speculate exactly what you have done but realistically no one apart from a trained professional who has examined you can accurately determine this. It could be serious or it could be a tweak of the muscle, I went over on my ankle and was out for over 6 weeks, being on crutches for 2, while my mate playing squash hurt his but it was only a short layoff.

The ankle is abit of a pain to rehabiliate because of the lack of muscle in the area and the stresses it has to manage with, with alot of minor knee injuries you can activate your glutes and do alot of strengthening work to help take stresses off the injury. With the ankle this is not really possible, I spent alot of time in the gym on balance boards similar to the ones mentioned in other posts and they did seem to work.

Probably best to tell your captain the situation and get to a physio asap!

[guy1397]

I know exactly what your going through, tore my ankle ligaments and had to have an operation...was 3 months without exercise. Then 2 weeks ago did the other ankle in...not as bad as the first thought and its quite mild sprain. I'm on my second week of rest so all i can say is see a Physio as they will be able to do tests to see how badly damaged it is and go from there. Ligaments take a long time to heal so don't rush back that'll be worse thing you can do.
First 72 hours carry on with the RICE, then as you can start to put more weight on it, simple mobility works wonders. After the first 72 hours ligaments heal much faster when the ankle is kept mobile.

The physio should be able to give you exercises once they are happy for you to do so.

[zuluhockey]

Thank you very much everyone - I am glad I posted this, as I was thinking about going back to do some light training last night, but saw a physio instead and he insisted that if I wanted to be able to play in the upcoming indoor season, then I cant play for another week or so.

We have an ex-international who we have got to play for me instead this weekend - so thinking about it, its worked out quite nicely

[Martindk]

Don´t play Squash.... and concentrate on hockey.... 

[zuluhockey]

Don´t play Squash.... and concentrate on hockey.... 

hahahaa... thanks Martin - What you should say is dont play squash and step on the wall like an idiot and twist your ankle.....