Sprained ankle; need some help!

missiontofitness · January 2015

I was totally pumping iron tonight taking out my trash to the dumpster...slipped on a patch of black ice in my parking lot, bent my ankle in the totally wrong direction, and ate it on the pavement. That is the MFP/non-strike friendly way I would describe what happened to me this evening.

I managed to get myself to a pharmacy to get an Ace bandage and a refreezable ice pack. Tomorrow I will be grabbing some crutches and getting checked out by my campus health center. So far my ankle hasn't swelled up too much, and I'm not seeing any bruising; it is very tender underneath my ankle and my range of motion is very limited due to the discomfort, but I think I avoided damaging my bone. It's been about two hours since I've fallen, and unfortunately the pain has been getting progressively worse, so I feel tomorrow is going to be awful to wake up to.

In the meantime, other than RICE-ing it, is there anything else I can do? How should I care for it overnight while I'm sleeping and can't ice it?

Also, is there any way to make a homemade splint? I've found a few positions where my foot is comfortable when elevated, and to be able to limp, I need to have it straight and immobile. Just wanted to know if anyone had any tips or tricks for making a homemade one, or any words of advice for how I should give my ankle some TLC the rest of the week.

I already know to keep weight off of it as much as possible, which means no power walks this week.

Thanks!

sugaraddict4321 · January 2015

Sounds like you're a student? Do you have any flexible spiral notebooks (that you don't need to read or write in)? You can use that wrapped around the back of the ankle and taped over the top. Do you have any ibuprofen? That would help with the swelling and the pain. As for overnight, if you can manage to sleep on your back you can roll up a towel and use that to keep the foot propped up. Just try not to hyperextend your knee. Feel better soon!

astrose00 · January 2015

I broke my ankle two years ago. I've sprained it in the past. Believe it or not, the pain is similar. I think you pretty much have it covered in terms of your game plan (RICE). I had physical therapy after my break (and surgery) that consisted of heat, then stretch, then cold/ice. I don't think stretching is best for a sprain, though. I think the most important element is the elevation, followed by the rest. Keep it up as much as you can (it's really annoying). Prop some pillows under it and just watch a marathon on TV for a few days. Good luck.

MrGonzo05 · January 2015

Pumping iron, eh? In icy conditions with my hands full of trash, I limit my squat to sub 200 lbs.

deoxy4 · January 2015

Much of what we have been taken for granted about treating sprains may be as helpful as the dietary advice we had been given. The RICE method may not be the most helpful advice. You might want to check the link below about the METH method for treating a sprain.

http://www.marksdailyapple.com/should-we-ice-injuries/#axzz3OgKvc0Sc

You might want to locate loose fitting footwear for your travels tomorrow or a loose fitting wool sock as your ankle will probably be twice the size it is currently. Definitely have it checked to make you don't have ligament damage, grade 3 sprain, or break.

Good luck!

deoxy4 · January 2015

Here is another post on the METH method for treating a sprain.

http://theelitetrainer.com/index.cfm?t=Blog&pi=BLOG&blid=73

AllanMisner · January 2015

RICE is good, but you should also look at active rest, which is what I think the METH is about. it is worth going to to a physical therapist as injuries like that can cause a lot of scar tissue that you’ll have to deal with for the rest of your life (volleyball injuries taught me that life lesson).

missiontofitness · January 2015

Thanks everyone! @AllanMisner‌ , I read this as soon as I woke up today and could have sworn you and the others were telling me to do meth to treat my ankle, haha. I'll definitely look into that!

I was able to get crutches today from my campus health center, and got squeezed in at my primary care doctor's office as well. She did confirm an ankle sprain; luckily no break!; and gave me an air cast. This thing is a gift from the gods. Walking is so much easier with it, and I can use my crutches as minor support.

Swelling and bruising is starting to rear its head, but luckily I can keep some weight on it. It's still getting lots of TLC, and is enjoying a Judge Judy marathon on the couch currently. Thanks so much for your advice and resources; I appreciate it!

Equus3nMom · January 2015

Good luck and a speedy recovery @missiontofitness Anyone have any good PT ideas for ankles? I broke and severely sprained my ankle Oct. 30th. I am no longer under the care of the doctor. He brushed off the idea of physical therapy, and I've been trying to stretch and work the ankle, but not sure if I'm doing the best things for it. It still hurts a lot and is very limited in its range of motion. Just trying to kneel down and give my son a bath doesn't really work because I can't point my toes.

missiontofitness · January 2015

Equus3nMom wrote: »

Good luck and a speedy recovery @missiontofitness Anyone have any good PT ideas for ankles? I broke and severely sprained my ankle Oct. 30th. I am no longer under the care of the doctor. He brushed off the idea of physical therapy, and I've been trying to stretch and work the ankle, but not sure if I'm doing the best things for it. It still hurts a lot and is very limited in its range of motion. Just trying to kneel down and give my son a bath doesn't really work because I can't point my toes.

I broke my left ankle back in high school, and ended up doing one PT appointment with a therapist, who ended up advising me to take a list of exercises to do on my own at home. I hadn't known it was broken and went half a year with no treatment; I lost the ability to move my left foot outwards, and it was very stiff.

I can't remember the exercises I did, but they were advised for me based on my specific motion issues. I definitely would find another doctor who is going to take your concerns seriously, because this definitely sounds like my case, and there was no hesitation to get me in for a session. Since it still hurts, it's possible your ligaments and bone have not healed completely or properly, so you should avoid aggravating the foot further through stretches until you can get a doctor who realizes that PT can really help!

bkthandler · January 2015

My cable used to have "Sportskool on Demand" which included a great foot and ankle workout...I found it on a pay channel on youtube:

https://www.youtube.com/watch?v=7mKPz49wVVY

Sprained ankle; need some help!

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