Subject: RE: First sprained ankle, help I'll third the RICE, and add ibuprofen if it helps you feel better. As for training, I'd only run on it if it doesn't hurt much running in an ACE. Otherwise aqua jogging is great. Swimming might be painful since your ankle flops alot kicking-you could just use a pull buoy.
Once it's feeling better you should do ankle strenghthening exercises, because sprained ankles are prone to recur-the simplest and most effective that I've used is to stand on a stair with your heels over the edge, drop your heels down, go up onto your toes, and keep repeating for 20 or so reps. You can hold hand weights if it seems too easy.
If it is really, really painful and hard to walk on, and very bruised and swollen, you might have an avulsion fracture, where the tendon pulls a tiny chip of bone off. These are treated like a bad sprain; for either one we'll sometimes put people on crutches while they heal. Sprains are sometimes worse than breaks in how painful they are and how long they take to heal. |