2nd degree sprained ankle...what do I need to know about this?

"dihldo" <[email hidden]> wrote in message
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Quoted message said:

A week ago I sprained my ankle trail running...the real deal...heard a
pop and everything....now I am in a hard cast for 3-4 weeks..no walking
on it...I am in a ton of pain now...but I need to know what to expect
in the future...I a 39 year old male....and until last Sunday...I was a
sub 18 5k-er....now what? Any one else have some history with this
kind of injury? Rehab advice etc...I am a planner..and I need to have
a plan of action so I dont get too depressed about this....HELP!

Plan to rest it until there is no pain. Plan to gradually get back into
running (it will happen, sooner or later) and back off if there is pain.
Plan to not have control of the issue, and not be able to make or stick to a
firm plan. Plan to rest and recover from this properly or risk the
sturdiness and flexibility of your ankle forever... In other words, during
your recovery don't push in a way that causes pain, swelling, etc unless
your doctor is in approval and oversight of it.

In the meantime, you can do stretching , weight training, flexibility
training, and deep-water pool running. You'll still feel like a load of
bricks the first time out, but your body will turn around much quicker.

Dave

see a physio, but if you were to DIY, which I do not recommend, then:-

- rotate ankle to get full motion back
- stretch calf/achilles
- get one of those circular boards, 1ft diameter with tennis ball
underneath at centre
(this is THE best tool)
- calf raises
- self massage of tendon area ( not sure of this one but my physio
did this, can be very painfull but in a very satisfying way)

Forgot

RICE for an appropriate period first. (Rest, Ice, Compress, Elevate)

Get one of those Ice pack thingies from the pharmacy