Ankle injury advice

Icelandic_Saga

I have a mild ankle injury and was wondering what sort of things others do to expedite the healing process and even continue running without causing further problems. I get mild pain and stiffness at the bottom of the outside of my ankle but no visible swelling. Any tips?

bigphatcat

Is this a previously broken ankle? becuase that can make a difference.

Icelandic_Saga

Yes it is, I had broken it probably 6 years ago but haven't had any trouble with it until now. I stepped on it funny over the weekend and have had a bit of a limp ever since

Raynne413

It's not possible for it to fully heal if you keep running on it. Take a bit of time off, and find something else to do. I found that ice tends to help my ankle heal faster, and keeping it propped up when I'm sitting. A brace when you first start back on workouts will help you keep from re-injury. And maybe do a Bing or Google search on physical therapy for ankle injury.

WarriorCupcakeBlydnsr

Get it checked by a doctor.
I injured my ankle almost 4 years ago, had similar mild pain for a few days after I did it, didn't notice any swelling at first, then one day after wearing heels all day ankle swelled to size of grapefruit, but still no real pain. Wore a brace on it for a few weeks, but it would swell after I took the brace off (within minutes) no matter what shoes I wore and just from being on it for a normal day (no exercise). After about a month of this went to doctor, turns out I pulled the flexor hallicus tendon in my ankle (almost tore it) she had me doing ice/elevation/anti inflammatories, NO RUNNING, no heels and three weeks of physical therapy twice a week.
I still have trouble with it, especially when it's cold, but I was able to get back into running and can now wear heels (no higher than two inches) for about 1/2 a day before I start having trouble.

Icelandic_Saga

Yikes! Thanks for the advice, if it doesn't get better within a couple days I will definitely go and get it checked out.

Icelandic_Saga

Can I get a bump!

mjpTennis

Can I get a bump!

^^Bump!

Icelandic_Saga

Nice! I got a bump AND a dose of vitamin m!

GiddyupTim

If it is just a sprain, I got some advice.
You need to move it (gently) as much as you can. Do those lifts where you stand on a step, with just the front part of your foot on the step, while you go up and down.
Or, get a canvas shopping bag, with the thin handles.. Put weights in it. Lay on your side on the couch and hang your foot over the edge of the armrest, so just your foot and ankle are over. Point your toe, and hang the bag with the outside of your foot pointing straight up. Then lift the bag up and down, so you are working the side of your foot, your ankle, your lower leg. You should feel it in the ankle. Use between 5 and 15 pounds.
There are two reasons for doing exercises. One is to promote healing. Movement flushes the area and stimulates healing. One reason that people who sprain an ankle tend to think that ankle remains weak for a long time is because the nerves get torn and do not regenerate fast. People who have sprained their ankle are prone to re-spraining it because they don't have the intact nerves and so they lack healthy proprioception. (sense of where their foot is in space and what position it is in.)
Active rehabilitation is supposed to stimulate the nerves to regenerate and heal.
The second reason is to strengthen your ankle. The exercise with the bag was designed by a doctor affiliated with the New York City Ballet. You can imagine how often dancers sprain their ankles, being up en pointe all the time. He found that the dancers could strengthen their ankles this way and they would almost never sprain them again.
Least, that is what he said, when I heard him speak.
Good luck.

luvh3r

I recommend getting on a bike if you can't do anything at all.

LadyBeryl

Get it checked by a doctor.
I injured my ankle almost 4 years ago, had similar mild pain for a few days after I did it, didn't notice any swelling at first, then one day after wearing heels all day ankle swelled to size of grapefruit, but still no real pain. Wore a brace on it for a few weeks, but it would swell after I took the brace off (within minutes) no matter what shoes I wore and just from being on it for a normal day (no exercise). After about a month of this went to doctor, turns out I pulled the flexor hallicus tendon in my ankle (almost tore it) she had me doing ice/elevation/anti inflammatories, NO RUNNING, no heels and three weeks of physical therapy twice a week.
I still have trouble with it, especially when it's cold, but I was able to get back into running and can now wear heels (no higher than two inches) for about 1/2 a day before I start having trouble.

I completely tore my ligament 10 years ago and did exactly what you did. I was off of my feet for a couple of months. No surgery just let it heal COMPLETELY. I can't wear heels higher than 2 inches for a few hours.

A month ago, I sprained my ankle (possible torn ligament also) and learned from my mistake so I'm staying off of it as much as possible. I bike though.

Icelandic_Saga

Great input! Thank you so much and I am definitely trying the exercises with the bag!

Soritaia

Stay off in as much as possible and if it isn’t improving see a doctor.
I pushed myself to hard after an ankle injury and 6 years later i still have problems.
turns out i had a small fracture and a damaged tendon...even though i had no swelling. Now if im rough with it i get tendinitis.