Thread: Ankle Sprain
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      10-13-2010, 08:13 PM   #8
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Originally Posted by J BONE View Post
Some ankle sprains can take a while to heal. The key is to ease into your therapy and not push it. Bottom line is you torn one or more ligaments, which, take time to heal. I would continue to ice, especially after working out and/or physical therapy. You should be concentrating on strength of the entire ankle joint. Not just calf raises. You need to build up the muscles on the inside and outside of the ankle joint. This is typically not done with everyday weight training. Therabands, those colored "rubber bands," are an excellent choice. Your therapist should be able to give you some to use at home. Work on inversion and eversion (moving the ankle out and in). An ankle brace will def help but some of the over the counter ones are garbage. I would look into something that provides more support. Again, your therapist should be able to point you in the right direction. Hope this helps! It will get better over time, just be patient. Easier said than done, i know!
Excellent advice. Prior service physical therapy tech and this is in the right direction of what you need to do. Motion is lotion as we used to say so don't baby that ankle. Get it moving and work on your range of motion (ROM) as well as incorporate the band exercises mentioned above. Not knowing what or which tendons you have torn it is hard to give exact instructions. I too would go see your "DOC" physical therapist if you have one to better get you back on track and not injure yourself anymore than necessary because you did something stupid like running too soon. It will take time to heal but the therapist can get x-rays to determine healing as well as follow up examinations. Go get seen as soon as possible. Hope you get better.
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