Jump to content
  • Announcements

    • olyclimber

      WELCOME TO THE CASCADECLIMBERS.COM FORUMS   02/03/18

      We have upgraded to new forum software as of late last year, and it makes everything here so much better!  It is now much easier to do pretty much anything, including write Trip Reports, sell gear, schedule climbing related events, and more. There is a new reputation system that allows for positive contributors to be recognized,  it is possible to tag content with identifiers, drag and drop in images, and it is much easier to embed multimedia content from Youtube, Vimeo, and more.  In all, the site is much more user friendly, bug free, and feature rich!   Whether you're a new user or a grizzled cascadeclimbers.com veteran, we think you'll love the new forums. Enjoy!
Sign in to follow this  
vtgirl

Ankle sprain

Recommended Posts

I sprained my ankle a month ago. It's still slightly swollen and tender. Does anyone know any strengthening exercises? Also, what can I do to increase flexibility of the ankle....it's still kinda stiff.

Share this post


Link to post
Share on other sites

The last time I sprained an ankle I got on a PT regimen of taping to support/tighten up the stretched ligaments, and balance excercizes to strengthen the joint and improve the proprioception to prevent overcompensatio and further injury. I'd suggest getting a referral for PT and going that route.

Share this post


Link to post
Share on other sites

Talking to a PT is a good idea, but can be expensive if you don't have insurance. My PT recommended a bunch of stuff like walking in sand and balancing on the injured foot in addition to more traditional resistance based PT exercises.

Share this post


Link to post
Share on other sites

While sitting extend you leg out, foot off the ground about a foot. The by moving your ankle, not your leg, trace A, B, C with your big toe repeatedly. Helps strengthen and with mobilty.

Share this post


Link to post
Share on other sites

i sprained my ankle bad in 2001 about a month before going to patagonia, i went to the pt and was religious about doing the exercises. i went on my trip and had no problems carrying large packs over talus fields in the rain. wink.gif

 

mostly, they had me use a piece of surgical tubing tied off to a solid object to push and pull against, forward, back and sideways, the idea being to strengthen the muscles around the ankle (since you can't do much for the ligament in the short term). the other good exercise was to balance on the foot for up to 60 seconds. when this gets easy, close your eyes. finally, start turning your head from side to side, this removes all balance cues and really works out your ankle muscles.

Share this post


Link to post
Share on other sites

Yeah, definitely work on balance and strengthening the muscles so you don't reinjure it. After I sprained mine, I did lots of standing on one foot (leaning forward/back/left/right), hopping on one foot, hopping back and forth and side to side, writing the alphabet, walking on heels and tiptoes.

 

I only needed to elevate and ice it for about a week, but I kept it wrapped for a month or so. I went back to bouldering in the gym in my hiking boots after three weeks.

 

Just make sure you give your ankle some kind of daily workout. Elevate and ice it a bit when it gets sore.

Share this post


Link to post
Share on other sites

a month seems like a long time for the swelling to still be a problem. are you sure you didn't avulse or break anything???

Share this post


Link to post
Share on other sites
a month seems like a long time for the swelling to still be a problem. are you sure you didn't avulse or break anything???
I don't think I broke it...it's just a bit swollen. I've been skiing and climbing since the sprain so maybe I'm just aggrevating it and not letting the swelling go down.

Share this post


Link to post
Share on other sites

a month isnt a long time for a sprain. especially since you usually reinjure it quite easily. do the ABC's and ice religiously.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

Sign in to follow this  

×