Okay, so here it is. I was on an archaeological dig and slipped into a hole in the ground, hyperextending my right ankle, spraining it. I followed RICE, and used crutched regularly for 2 weeks +. MY ankle got better by around 3-4 weeks. I started running again and rock climbing again around 5 weeks after the sprain. I made the mistake of being too hard on myself and sprained my ankle on a morning run again. That was around 5 weeks ago. It was not as bad as the first time and never lost too much rotation, but it was still swollen. I kept it wrapped and iced it when possible at first but eventually stopped icing it. That was I started icing it recent again and taking aleve. It is almost 100% not swollen now. When can I start rock climbing and biking again? What about running? Is there anything I should have done or need to do to make sure I don't injure my ankle again? Thank you for any advice!
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recovering from 2nd ankle sprain in 3 monthes
- Thread starter MTucsb
- Start date
If it's not swollen or in any pain at all anymore, then biking should be fine, and you should be able to run as long as it's on an even surface where there's no risk of rolling your ankle. Rock climbing may be a bit tough at the moment, since it might require some contortion of the ankle, but that's subjective.
For the long term, you really need to work on stabilizing your ankle's musculature in order to prevent future sprains. Since ligaments don't regrow, and are never as strong as they used to be after a sprain, this is vital to maintain the stability of the joint.
Try some of these exercises daily:
-Standing on the one foot with your eyes closed.
-Standing on the one foot while rotating back and forth at the lower leg
-Standing on the one foot with bending up and down at the hips, sticking the other leg straight out back
-Lateral hopping
For the long term, you really need to work on stabilizing your ankle's musculature in order to prevent future sprains. Since ligaments don't regrow, and are never as strong as they used to be after a sprain, this is vital to maintain the stability of the joint.
Try some of these exercises daily:
-Standing on the one foot with your eyes closed.
-Standing on the one foot while rotating back and forth at the lower leg
-Standing on the one foot with bending up and down at the hips, sticking the other leg straight out back
-Lateral hopping
That is good news! Thank you Jrahien, I look forward to being on the road again. A little bit disappointed about the rock climbing though. I think I will return to that after I practice these exercises. How long should I expect to work on those exercises everyday?
Also, I have one more question I forgot about. What about hiking and backpacking? I feel like I might need to give more time for this since it is easier to roll your ankle on a trail than the pavement I guess. What do you think?
Thanks a million for those exercises man!
Also, I have one more question I forgot about. What about hiking and backpacking? I feel like I might need to give more time for this since it is easier to roll your ankle on a trail than the pavement I guess. What do you think?
Thanks a million for those exercises man!
How much of the exercise depends on you. 8-12 reps for 3-4 sets is a good ballpark.
Hiking and backpacking are, again, subjective. It depends on how strong you feel and how confident you are about not rolling your ankle again. You could always tape your ankle or wear a brace to prevent over-plantar flexing your ankle again, but just be careful not to become dependant on it.
Hiking and backpacking are, again, subjective. It depends on how strong you feel and how confident you are about not rolling your ankle again. You could always tape your ankle or wear a brace to prevent over-plantar flexing your ankle again, but just be careful not to become dependant on it.
I think that the injury of your ankle is not chronic. All you need to do is to become extra cautious now. Now I would like to give you some tips and you must follow those cautiously:
• Do you warm up before you play sports or perform exercise? If not then you should do. If you jog for instance walk to warm up your ankle joint before you start to pound the pavement. Wear a brace if you need to while you are exercising to stabilize your ankle joint.
• Be more cautious while walking on the uneven surfaces. Because your ankle is weakened by the sprain, you could turn it again if you are not cautious while you are walking on a bumpy surface.
• What about your shoe? Do you think that it is appropriate? Some people find that high-top-sneakers help to stabilize their ankles while they are exercising. No matter what your activity, wear shoes that fit well and are comfortable. You need t make sure that soles are not so slick that you are risk falling, and avoid high heels for a while.
• Consult with a physical therapist if possible. A physical therapist can give you exercise that will strengthen your ankles and the surrounding muscles so that you are less likely to injure your ligaments again.
Those are very simple tips you can apply at home. If you're in significant pain, request an x-ray to confirm that you haven't also fractured your ankle.
• Do you warm up before you play sports or perform exercise? If not then you should do. If you jog for instance walk to warm up your ankle joint before you start to pound the pavement. Wear a brace if you need to while you are exercising to stabilize your ankle joint.
• Be more cautious while walking on the uneven surfaces. Because your ankle is weakened by the sprain, you could turn it again if you are not cautious while you are walking on a bumpy surface.
• What about your shoe? Do you think that it is appropriate? Some people find that high-top-sneakers help to stabilize their ankles while they are exercising. No matter what your activity, wear shoes that fit well and are comfortable. You need t make sure that soles are not so slick that you are risk falling, and avoid high heels for a while.
• Consult with a physical therapist if possible. A physical therapist can give you exercise that will strengthen your ankles and the surrounding muscles so that you are less likely to injure your ligaments again.
Those are very simple tips you can apply at home. If you're in significant pain, request an x-ray to confirm that you haven't also fractured your ankle.
Once you have injured your ankle as you have, you really need to make sure to work on and include ankle mobility drills in your rehab program. There are many videos on youtube that cover this topic. If you want a full recovery you must train ankle mobility.