Question for any medical experts or weight lifters

[bjoehandley]

I sprained the ligaments in my right foot 2 months ago after rolling my ankle (for more info as to how it happened, go to the thread about the javelin in the foot) trying to get into my Jeep, I work retail and went back to work about 4 days later and I have been getting better but still have some nagging soreness in that foot and ankle after work. I need to get moving more than I have been since I'm adding onto my 300+ lbs too easily since this happened, I went for a walk on my lunch break about 5pm yesterday and my ankle is still sore this morning. Any suggestions as to reducing this soreness?

[JohnX]

Number one...Get weight off of it. I have a similar situation with a knee, I'm trying to diet to lose some weight so I feel good enough to work out. Weight is the enemy!

[chelms27]

Number one...Get weight off of it. I have a similar situation with a knee, I'm trying to diet to lose some weight so I feel good enough to work out. Weight is the enemy!

X2, get an MRI to make sure nothing else is wrong. If it is a ligament injury it will take months to feel better, if you tore it, you will probably have pain until you get surgery, or do a good physical therapy program. Good Luck, PM me if you need anymore info, I have had a couple of ligament injuries.

[jfox21]

RICE. . .rest, ice, compression, elevation. those are the keys to treating a sprain/ strain.

[dallas xjs]

try this...talking about feeling good...at night in bed put a bunch of spare pillows under your feet/legs and get them above your heart..this well pull the swelling and fluids flushed out and around etc etc...

[old_man]

I find that Jose helps with the pain at night.:laugh3:

The key is to support the limb while it heals. If you keep working it, it may never heal correctly. You have to give it a chance to catch up. On an ankle, taping it correctly can support it while it heals but you really need to try and stay off of it.

Wear a good hiker type boot that can give you support as well. Surprisingly enough, an arch support also puts the foot in more correct alignment for many people.

[xDUMPTRUCKx]

Sounds like you need to hit the leg press at the gym. I know exactly what your talking about and have experienced sorness for months after a serious injury and the legpress was the solution.



Coming from a backround in skateboarding I should have some experience with broke/sprained ankles........well upwards of at least 15 of them.

Right now I'm actaully suffering from a fractured foot and a level three ankle sprain. My friends pressured me into skateboarding again a few weeks ago and I'm already hurt again.


Depending on the type of sprain you have suffered the type of treatment will vary.

If you've got a minor sprain the best thing
For you to do is use a leg press. Start with your heels in the middle of the board and see how it feels with each rep try pushing off of your toes more and more and then once your comfortable with that move your heels off the bottom edge and try that, the more you push off your toes the more you'll work those tendons.


Sometimes with sprains that I couldn't walk on at all, one trip to the gym and some work on the leg press had me as good as new and skateboarding the following day.


To prevent ankle rollage, shoes in which the out sole around the middle of the foot extends past the upper of the shoe should be work. A mid or high laced design also helps a considerable amount. Wider is better.

[WVXJ]

Having been a skateboarder for 20+ years now, i've rolled my ankles more times than i care to remember or count. But here are some exercises that can loosen it up, ease pain, and prevent future injuries.
1. Stand on a stair with your toes on the edge, heels hanging off the back. Now rise to tippy toe position, then release back down. Repeat.
2. while sitting or laying down, point your toes, and rotate in circles. (basically drawing circles with your big toe)
3. get some heavy duty rubber bands, or anything with resistance. these will allow you to exercise it in any position. One good one is to wrap the rubber band around a table leg you are sitting in front of, then put your foot through the free loop and rest your heel on the floor, then pivot from the heel, laterally moving the toes (attached to the band)

P.S. There was a football coach at Ohio State, old man, forget his name, but he was hired to help rehab some professional skaters. This old man could stand on a bleacher and jump off landing in the rolled ankle position, without injury. Exercise and training will prevent future injuries.

[bjoehandley]

I was pretty lucky that this happened on the job (I occasionally use the Jeep to run product between the stores I work in) so I got it x-rayed and so on under workmans comp and it was found to just be sprained ligaments. This actually took me off work for 2 days and then some!
The pic I'm posting below is of the brace (Left) that I bought under recommendation by the doctor and the overpriced clomper, er boot (right) that I got at the hospital the day of the injury
http://img.photobucket.com/albums/v698/bjoehandley/Stupid%20Stuff/bootandbrace.jpg

I also have a huge red rubber band I've been using as stated above too and have been wearing a pair of Rockport wide width walking shoes I picked up at one of their outlet stores (I was wearing a standard width version at the time of the injury, I figured the brace would fit better in the wide ones though.) I think some of what I was feeling may have had something to do with the fact I walked more than a mile on that lunch while spending the better part of 4 hours on my feet before and 3 hours on my feet after that walk, so I may have over done it a bit much...