severe sprain of right ankle
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I was traversing across the boulder at my local climbing gym fell from about 10 feet up and my right foot went between the pads and rolled inwards fallowed by a massive pop sound. |
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I should probably just cut and paste this since it's what I say everytime, but hydrotherapy. Get two buckets, put hot water in one, cold in the other, leave your foot in the hot for 3 min, cold for 30 sec, alternate for 15-20 min, end on cold. You can do this multiple times a day if you want. It flushes the area with blood and speeds healing time, good luck man, my bad ankle hurts like hell just looking at those pics. |
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Ditto on the hydro therapy. Hate the cold part though!! Get some Traumeel. It's a homeopathic cream that I use and it works great on swelling bruises and inflammation. |
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I wore an Aircast over my rock shoe and climbed 1 week after a worse sprain. (Don't try this at home.) |
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I'd save your money and avoid Traummeel. |
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Andrew Mertens wrote:I'd save your money and avoid Traummeel. skepticnorth.com/2010/04/sl… That looks nasty, though... best wishes on a quick recovery.I work for a company that manufactures a huge range of homeopathics, and I found numerous things in that article that are incorrect, such as the claim most homeopathics are at 30c or above, not even close to true. They're the same arguments that have been going around for decades, if you don't like homeopathics, don't use them. |
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I had a very similar injury. Although my turned way cooler colors than yours did. My physical therapy was pretty much just working my ankle through its natural motions everyday. Just moving it up and down for say 10 reps and then doing the same thing side to side. Eventually I worked up to rotating my ankle and doing one legged squats to help build strength again. It will get better but you're definitely going to feel it for a while. Its been 5 months for me and I still gain some pain and stiffness every now and then. Hope you have a speedy recovery. |
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Thanks for all the advice! I tried the hydrotherapy and I can already see results. Im going to try your concoction tomorrow. Ill post results in a couple days. Any more ideas are appriciated. |
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Traumeel has worked great for me and others I know. |
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Gnarly man. I gave myself the same injury trail running last year. Same ankle and everything. Anyway. I agree with the hydrotherapy, and also the very popular R.I.C.E. I kept my ankle wrapped and braced daily for two weeks, then wrapped and braced during physical activity. And up your protein and dairy intake. Tendons and ligaments are mostly made of collage, the more protein you take in the faster it'll heal. Remember, sprains take longer to heal than a break and the sprain will be prone to injury for a while. Have fun with recovery. |
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When you are ready to start rehab on it, I STRONGLY recommend a wobble board. These are excellent for strengthening the ankle and reconnecting the "communication" between the muscles, tendons & nerves. Pay close attention to strengthening it before pushing it again or you could roll it. Every time you roll, you get more likely to roll again. Ankles are tough cause they take so much stress. Getting custom insoles has also really helped me from rolling, especially hiking out on jelly legs after an alpine day. |
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That sucks, I had a very similar injury a couple months ago. It was about a month before I was able to climb again, and another few weeks after that before I could start to run a little again. Good luck on the recovery, it'll just take some time. |
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Hangboard! A PT will have you work with a theraband, maybe hook you up to some voltage, which is not really worth the price/production ratio. Just get a theraband and use it on your own ALL the time. Do the alphabet with your big toe under the table as often as your think of it. Immobility kills, ya know... That contrast bath business is where the money's at, without a doubt. Of course no heat for the first 72hrs, but you're well past that |
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That concoction seems to be helping quite a bit. I also purchased one of those mcdavid ankle socks also helping alot. |
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I tore my right ankle up last September and tore most of the ligament and tendon attachments with severe tear on peroneus and peroneus retinaculum, deltoid and talartibial. I'm still recovering, but here's what worked and is helping with recovering the range of motion, decreasing the pain, and will allow me to fully recover). I have been getting Prolotherapy injections into the torn ligament and tendons. I've had two in the last 2 months and this has helped more than any other therapies. I also purchased an Aso Evo ankle brace that you can wear while climbing. Good luck |