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Sprained Ankle Tips?
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cleavoncox


Oct 15, 2012, 3:58 PM
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Sprained Ankle Tips?
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Hey Guys, I just sprained my ankle taking a big fall from bouldering this weekend. I'm trying to learn from others' mistakes here. It doesn't seem too serious, as the doctor told me that I should be fine in a couple weeks.

In your experience, How long does it take to heal? I'm obviously using the RICE method.

Is there anything else I can do to:

1. Prevent my climbing strength from disappearing. I'm still fairly early in my climbing career so taking a few weeks off may set me back a couple grades.

2. One healed, prevent this ankle from spraining again?

Thanks for your help!


milesenoell


Oct 15, 2012, 9:34 PM
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Re: [cleavoncox] Sprained Ankle Tips? [In reply to]
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Range of motion exercises seem to be part of all of my lower extremity rehab plans. Not sure how appropriate they might be for your situation.


saleemuae


Oct 20, 2012, 1:26 AM
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Re: [cleavoncox] Sprained Ankle Tips? [In reply to]
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Your advice is the best that I have read so far. It was very helpful,Thanks!Stronger ligaments will reduce the risk of ankle sprains,though intuitively it makes sense that foot position while running or walking plays a big role.


shimanilami


Oct 20, 2012, 7:54 AM
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Re: [cleavoncox] Sprained Ankle Tips? [In reply to]
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A few weeks?! I just getting back to climbing after 6 months of shoulder surgery rehab, and I consider myself fortunate. Get over yourself!

Miles is dead on about range of motion. I shattered my ankle taking a fall, neglected the prescribed ROM exercises, and it's never been the same. Once you lose ROM, it's nearly impossible to regain it.

You can do lots of things to keep fit while your ankle is recovering. I'd start with core strength exercises and stretching. If you can add some yoga or calisthenics, that's a plus. If you're up for hangboard training, you can keep some of your contact strength, but I'd do some research on it first. (Hangboards can be great, or they can be a fast ticket to injuries as bad or worse than your sprained ankle.)

Most of all, don't re-injure it. Even if you do no exercises at all, you'll be back on the wall before too long... which is really what you want, right?


onceahardman


Oct 21, 2012, 7:56 AM
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Re: [cleavoncox] Sprained Ankle Tips? [In reply to]
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One caution that has not been mentioned is accurate diagnosis...

A "big fall" resulting in an ankle sprain could very easily include a fracture (of variable severity) especially of the lateral malleolus. Good x-rays are certainly indicated to rule this out.

Start with AROM and open-chain resistance bands, progress to weightbearing exercises as soon as you are able to tolerate them. Ankles usually rehabilitate pretty well if you aren't getting overly aggressive on a fracture or very severe (grade III) sprain.

Being able to tolerate exercise means you can perform the exercise, not necessarily without pain, but without making the ankle worse. This is an important distinction.


(This post was edited by onceahardman on Oct 21, 2012, 7:56 AM)


Tiffaro0


Dec 3, 2012, 6:15 AM
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Re: [cleavoncox] Sprained Ankle Tips? [In reply to]
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I would recommend you do some core strengthening, upper body weights. You can get some finger boards or gripmasters. Start putting some weight on your foot just as long as it isnt too painful. You should be good. No worries


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