Advice for a sprained ankle?: Any advice for a... - Couch to 5K

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Advice for a sprained ankle?

Myankles profile image
6 Replies

Any advice for a sprained ankle???

Been told ligaments in ankle sprained

After 3/4 weeks things are getting slightly better no more swelling but pain still there. Obviously training has had to stop but was wondering if any of you can given me some tips for a fast recovery

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Myankles
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6 Replies
IannodaTruffe profile image
IannodaTruffeMentor

Keep your ankle mobile without excessive loading.

Cycling can help as it improves the blood flow to an area which has relatively poor blood supply, maintains mobility without putting load bearing strains on the joint.

As a non medic I would hesitate to suggest that this is suitable in all cases, but it has helped me in the past.

Myankles profile image
Myankles in reply toIannodaTruffe

Thank you. All sounds good. Have a dog so keeping mobile with small walks but will give my indoor bike a go.

SlowLoris profile image
SlowLoris

Write the alphabet in the air with your big toe as frequently as comfortable.

Myankles profile image
Myankles in reply toSlowLoris

Thanks Slowloris.... being dyslexic means im sure i will miss some out😂 looks like keeping mobile is key to recovery

davelinks profile image
davelinksGraduate

I sustained a grade1 sprain when my right foot went down a blind pothole covered by grass and I took a fall, I could still feel twinges of pain a few weeks later, but yours sounds worse than mine, a partial tear of the ligament? I may have just pulled mine badly, anyway, after a days rest I gently kept it mobile, drawing circles with the big toe and runs on exercise bike and is now right as rain although do get some clicks from it sometimes, but no pains.

Myankles profile image
Myankles

Thanks Davelinks. Yeah they think grade 2. So silly didn’t even go over... just happened Grrr! The circles sound ideal (doing them as i type) and hopefully one or 2 more weeks and i will back out.

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