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Getbig Main Boards => Gossip & Opinions => Topic started by: alexxx on March 10, 2008, 08:04:14 PM
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I played basketball and twisted my foot real bad.. 2 months ago still hurts today! What are some exercises I can do to rehabilitate a sprained ankle? It's either the ligament or tendon that is sprained.
Thanks!
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go to a physiotherapist for a consultation.
find out what the damage is and see what exercises you can do to rehabilitate it.
that is your best option
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I played basketball and twisted my foot real bad.. 2 months ago still hurts today! What are some exercises I can do to rehabilitate a sprained ankle? It's either the ligament or tendon that is sprained.
Thanks!
hire some hookers, after a few minutes you will forget about your pain
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I played basketball and twisted my foot real bad.. 2 months ago still hurts today! What are some exercises I can do to rehabilitate a sprained ankle? It's either the ligament or tendon that is sprained.
Thanks!
I’m sorry to hear that CHAMP ,I woud say ice it and rest ,take it easy ,you 'll be back soon ,I hope you recover fast CHAMP, we need you healthy,we love you and I will pray for you tonight.
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I used to skateboard. Get an aircast.
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Ask Milos the dude loves to help outtta brudda just bring ya $500 and a lot of praise for him.
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Ask Milos the dude loves to help outtta brudda just bring ya $500 and a lot of praise for him.
And Insulin
;D
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A few years back I did the same thing. Right before I was going to do cardio, my ankle rolled over real bad when playing basket ball. I decided to ignore it and figured if I do cardio on the elliptical it will be ok, next day the side of the ankle and foot was bruised and bluish looking and I couldn't walk so I went to hospital and they x-rayed but I never went back for the results because it would be to expensive, it took about year to get fully back to where I was before but I didn't take any time off so to speak. I tried to run and do all the exercise as best I could while it was healing and viola! back to optimal again after only about a year!
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just ice it a few times a day, and keep it compressed (wrapped).
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I’m sorry to hear that CHAMP ,I woud say ice it and rest ,take it easy ,you 'll be back soon ,I hope you recover fast CHAMP, we need you healthy,we love you and I will pray for you tonight.
Thats the best advice right there,,just take it easy and let it heal.
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I played basketball and twisted my foot real bad.. 2 months ago still hurts today! What are some exercises I can do to rehabilitate a sprained ankle? It's either the ligament or tendon that is sprained.
Thanks!
dude you've been on here for this long and you don't know the difference between a ligament and a tendon? go buy a neoprene foot cap at a sports medicine store and ice your ankle in a bucket of ice. once its good and numb you should start some agility exercises. all this stuff is easily found online. google "rehab sprained ankle"
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I played basketball and twisted my foot real bad.. 2 months ago still hurts today! What are some exercises I can do to rehabilitate a sprained ankle? It's either the ligament or tendon that is sprained.
Thanks!
A saw and a bottle of whiskey.
...old school all the way.
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A saw and a bottle of whiskey.
...old school all the way.
+ piece of old leather to bite on
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Damn that's harsh bros. I like my foot.
Thanks for the well wishes and constructive advice. That's cool. I am keeping it wraped. It's been 2 months now the swelling is pretty much gone. But I still can't move around like I would like to. I even took 6 weeks off leg training and they are still my biggest part. ???
PEace be with you :D
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There are three primary ligaments attaching the ankle to the foot. Tearing ligaments constitutes a sprain but in fact, a broken ankle usually heals far better than a complex sprain (all 3 ligaments). Even after 3 months of rest, I went to the beach and rolled the ankle just walking on the sand. Hopefully the ligaments re-attached properly, but take it easy and avoid any lateral ankle/foot movements with weight on the ankle. Stretch and do some in-house PT. Unless you re-aggravate it, icing it is useless.
(http://www.hawaii.edu/medicine/pediatrics/pemxray/v3c03b.jpg)
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Pressure stocking or neoprene sleeve (or sock in this case) basically pressure on it would help when moving around.
after 2 months not sure if icing will still be effective, might be something more complex.
see a specialist, get x-rays done if needed.
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2 months later? I'd be going to a doctor.
I hate doctors... really bad... but I'd be going to one.
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Yeah I went and got and X-Ray the same night the injury occured. I couldn't even get to the bathroom. There are no broken bones or fractures it's just the ligament on the outside of the foot. I am just wondering what kind of exercises help to strengthen those ligaments. Calf raises and what else?
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Yeah I went and got and X-Ray the same night the injury occured. I couldn't even get to the bathroom. There are no broken bones or fractures it's just the ligament on the outside of the foot. I am just wondering what kind of exercises help to strengthen those ligaments. Calf raises and what else?
Get yourself a little resistance band and wrap it around your foot and do ankle inversion and eversion exercises after a throrough warm-up...like first thing right out of a hot shower or bath. Do like 3-4 sets of 15-25...nothing of course heavy but do them until you're feeling the muscles on the outside of the lower leg start to burn and the movement getting really "smooth" in terms of neurological control. Keep training calves as you have been in the gym and add in some tibialis pulls at the end of your routine. Hammer Strength actually makes this little floor unit thing for this. You would be amazed at the response of sprained ankles to PT...particularly the heat before exercise and then the ankle eversion resistance stuff polished off by a few minutes of bike work. Icing at the end would be great but not entirely necessary unless it's kinda hurting from what you did. It's a pretty chronic thing at this point so it's more important to heat it up before training it than ice afterwards.
Alexxx you're an absolute savage beast warrior Getbig legend; I know you can overcome this in grand fashion. Just shave your legs for the Mr. Getbig 3.
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Yeah I went and got and X-Ray the same night the injury occured. I couldn't even get to the bathroom. There are no broken bones or fractures it's just the ligament on the outside of the foot. I am just wondering what kind of exercises help to strengthen those ligaments. Calf raises and what else?
those are a pain in the ass to strengthen / fix.
besides calf raises, id do alot of calf-type stretching...ie extend ur leg in back of you, knee locked out, ankle to the floor. feel the pull across the calves and hamstrings..
do some ankle rotations.
also PRO GYM has this (front calf) machine, where you work your Tibialis Anteior (muscle on front of ur shin) and it involved bringing ur toes up and have ur ankles planted...basically the opposite of a conventional calf raise.
u can do this at ur gym by standing on a pair of 25's (plates) with ur ankles. toes on the actual floor (meaning ur foot is sloped down)
then u bring ur body up, pivoting on the heel, lifting ur toes up. usually a soreness or pump/burn in the shin area lets you know your doing this right.
peace
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+ piece of old leather to bite on
Damn,forgot about that :(
good call :)
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Probably some good advice in this thread. Hang on to it, but:
2 months later? I'd be going to a doctor.
Damn right. The x-ray from the night of the injury probably confirmed no broken bones and the ligament tears (maybe... wtf do I know?), but common sense has to tell you that injuries should show progressive improvement or you're on the wrong path. Get your dumb Canadian arse to a government subsidized doctor. Stat!
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Hit the doctor again. Maybe see if you can get a few sessions of PT. I've got arthritis really bad in my ankle & the only thing I can do when it flares up is rest, ice, & wrap. When I'm not wearing boots or good shoes I'll wear a brace. I did a little PT for it - they had me doing some weird stretches with bands.
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Yeah I went and got and X-Ray the same night the injury occured. I couldn't even get to the bathroom. There are no broken bones or fractures it's just the ligament on the outside of the foot. I am just wondering what kind of exercises help to strengthen those ligaments. Calf raises and what else?
I did the same thing playing basketball, just give it more time. Ligament damage takes alot longer to heal like Ed said. 2 months is not an absurd amount of time to be worried about it.
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I did the same thing playing basketball, just give it more time. Ligament damage takes alot longer to heal like Ed said. 2 months is not an absurd amount of time to be worried about it.
Yeah that's why I still recommended he try a little PT...2 months sounds like something might be wrong but I've seen tons of them that still hurt that far out and were tamed quite well within 3 more weeks of PT. Besides, if it were an actual ligament TEAR it'd probably be alot worse right now than he's indicating and even then an MRI's needed to see damage of that nature. If you're going through all the proper channels you're usually gonna be prescribed 2-3 weeks of PT anyway before the doctor grants you an MRI.
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I played basketball and twisted my foot real bad.. 2 months ago still hurts today! What are some exercises I can do to rehabilitate a sprained ankle? It's either the ligament or tendon that is sprained.
Thanks!
Soak it in epsom salts and warm water couple times a day. I broke my foot, and it helps with the pain.
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Def take advice from the guy who said use a band. That's the best way to strengthen it back up, also continue doing it and keep it as part of your regime, this will help stop it from happening again.
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Yeah that's why I still recommended he try a little PT...2 months sounds like something might be wrong but I've seen tons of them that still hurt that far out and were tamed quite well within 3 more weeks of PT. Besides, if it were an actual ligament TEAR it'd probably be alot worse right now than he's indicating and even then an MRI's needed to see damage of that nature. If you're going through all the proper channels you're usually gonna be prescribed 2-3 weeks of PT anyway before the doctor grants you an MRI.
Good points. An MRI &/or ultrasound wouldn't hurt if he can get it.
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Hope it feels better soon, future Mr O.
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Get yourself a little resistance band and wrap it around your foot and do ankle inversion and eversion exercises after a throrough warm-up...like first thing right out of a hot shower or bath. Do like 3-4 sets of 15-25...nothing of course heavy but do them until you're feeling the muscles on the outside of the lower leg start to burn and the movement getting really "smooth" in terms of neurological control. Keep training calves as you have been in the gym and add in some tibialis pulls at the end of your routine. Hammer Strength actually makes this little floor unit thing for this. You would be amazed at the response of sprained ankles to PT...particularly the heat before exercise and then the ankle eversion resistance stuff polished off by a few minutes of bike work. Icing at the end would be great but not entirely necessary unless it's kinda hurting from what you did. It's a pretty chronic thing at this point so it's more important to heat it up before training it than ice afterwards.
Alexxx you're an absolute savage beast warrior Getbig legend; I know you can overcome this in grand fashion. Just shave your legs for the Mr. Getbig 3.
Ahh thanks McFarland this is exactly the type of stuff I was looking for. You're a cool cat! 8)
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those are a pain in the ass to strengthen / fix.
besides calf raises, id do alot of calf-type stretching...ie extend ur leg in back of you, knee locked out, ankle to the floor. feel the pull across the calves and hamstrings..
do some ankle rotations.
also PRO GYM has this (front calf) machine, where you work your Tibialis Anteior (muscle on front of ur shin) and it involved bringing ur toes up and have ur ankles planted...basically the opposite of a conventional calf raise.
u can do this at ur gym by standing on a pair of 25's (plates) with ur ankles. toes on the actual floor (meaning ur foot is sloped down)
then u bring ur body up, pivoting on the heel, lifting ur toes up. usually a soreness or pump/burn in the shin area lets you know your doing this right.
peace
I tried my last calf workout to do some leg press calf raises with just a plate on each side and the knees locked, man those felt awesome. I think I got a better workout going that light with proper form.
I used to do Tibialis specific work when I was younger. I will try that again without the machine cause all we got is atlantis seated calf raise lol! Thanks bro.
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I had a look at my x-ray and everything seemed fine. I am just going to incorporate some rubberband exercises and soak it in hot water. Thanks to all for contributing. The champ will be fine. 8)
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I had a look at my x-ray and everything seemed fine. I am just going to incorporate some rubberband exercises and soak it in hot water. Thanks to all for contributing. The champ will be fine. 8)
Mark my words,
whiskey,a saw,and an old leather strap to bite into.
once gangrene starts to spread your screwed!
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Mark my words,
whiskey,a saw,and an old leather strap to bite into.
once gangrene starts to spread your screwed!
Damn bro that's not healthy! Since you like that kind of thing there is a story printed in the Russian paper about a tractor accident. It involved a young boy maybe 5 years old and how he got his foot sliced off in the machine by accident. They took his foot and put it in a congilator. The hospital was far away since they lived in some village. After some time passed they arrived at the hospital the doctors started operating on his foot. The doctors told the father his son will never be the same. Probably won't be able to walk. But the father prayed real hard the whole time. Not only did the re-attach the foot but several months later it was completely healed like it never happened.
So you see.. there is hope for you too. ;)
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Damn bro that's not healthy! Since you like that kind of thing there is a story printed in the Russian paper about a tractor accident. It involved a young boy maybe 5 years old and how he got his foot sliced off in the machine by accident. They took his foot and put it in a congilator. The hospital was far away since they lived in some village. After some time passed they arrived at the hospital the doctors started operating on his foot. The doctors told the father his son will never be the same. Probably won't be able to walk. But the father prayed real hard the whole time. Not only did the re-attach the foot but several months later it was completely healed like it never happened.
So you see.. there is hope for you too. ;)
Must a been a clean cut.probaly during the Russian winter,to cold for infection ;D
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Must a been a clean cut.probaly during the Russian winter,to cold for infection ;D
Yeah one of the perks to live in Russia. But it's still not as bad as living in Canadian weather. We got 3.50m of snow this year so far. Expecting more!
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MASTURBATION
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I would suggest going to see your Doctor and having Phyiso on your ankle.In futer I would suggest wearing a good shoe to prevent ankle sprans.
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Yeah I went and got and X-Ray the same night the injury occured. I couldn't even get to the bathroom. There are no broken bones or fractures it's just the ligament on the outside of the foot. I am just wondering what kind of exercises help to strengthen those ligaments. Calf raises and what else?
Alexxx, didn't they tell you what you could/should do with this injury? Have you even gone for a follow-up with your doctor? Don't push it too much without a doctors consent, you could go from a sprain to a tear. :-\
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Alexxx, didn't they tell you what you could/should do with this injury? Have you even gone for a follow-up with your doctor? Don't push it too much without a doctors consent, you could go from a sprain to a tear. :-\
Your thinking too much like a woman. Doctors consent? pfff!
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just sit back and enjoy this for a while:
http://www.hegrepromo.com/2005/luba_in_pink_shirt/hegre-luba-07.jpg
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consult a local physician
we live in Canada, Alexxx; it's free
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its called karma alexxx
not a sprained ankle
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consult a local physician
we live in Canada, Alexxx; it's free
LOL. how long would it take for you to see a doc there? 6 months? a year? honestly, whats the waiting time up there?
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LOL. how long would it take for you to see a doc there? 6 months? a year? honestly, whats the waiting time up there?
its not so bad if you already have a family doctor
certain high-speed treatments are backlogged though
I doubt Alexxx will have any trouble
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Yeah one of the perks to live in Russia. But it's still not as bad as living in Canadian weather. We got 3.50m of snow this year so far. Expecting more!
My girl is from Halifax.she said its been a brutal winter back home.
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Alexxx, didn't they tell you what you could/should do with this injury? Have you even gone for a follow-up with your doctor? Don't push it too much without a doctors consent, you could go from a sprain to a tear. :-\
The doc told me I could play basketball again within a month. I played but it still hurt. I'll be fine thanks for your concern sweetie.
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This may sound a bit weird, but what doesn't on this board ??? Place a 2x4 on the ground, flat and walk it a few times. Be EXTREMELY careful not to fall or re twist your foot. Just the balance alone, will strengthen both sides of the ankle. It may take a few weeks, but it will defiantly help. Formerly had both ankles broke.
Mitchyboy :)
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Ummm, anyone can get sued giving this fellow advice. Sounds lousy, but please don't. See a doctor, guy.
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Ummm, anyone can get sued giving this fellow advice. Sounds lousy, but please don't. See a doctor, guy.
I thought you were dying.
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I thought you were dying.
So I should be dead?
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So I should be dead?
From the way you were talking like 6 months ago, yes.
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Well, you can celebrate life and be happy for your fellow human!
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Well, you can celebrate life and be happy for your fellow human!
Well celebrate life with me and don't be tripping on the possibility that Alex might try to slap a fellow Getbigger with a malpractice suit for offering some advice on a sprained ankle is all I'm saying. ::)
;D
No seriously, are you dying?
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Well celebrate life with me and don't be tripping on the possibility that Alex might try to slap a fellow Getbigger with a malpractice suit for offering some advice on a sprained ankle is all I'm saying. ::)
;D
No seriously, are you dying?
Relax. I am not 'tripping' about anything. I am very calm in saying this guy seriously should go to a doctor, health insurance or not. No negotiation there whatsoever.
We are all dying, what diff does it make? I never said I was 'Dying'. I was ill and undergoing surgery...happy to be here :)
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Relax. I am not 'tripping' about anything. I am very calm in saying this guy seriously should go to a doctor, health insurance or not. No negotiation there whatsoever.
We are all dying, what diff does it make? I never said I was 'Dying'. I was ill and undergoing surgery...happy to be here :)
Well if you die while here you're an instant Getbig Legend for having "died for us bitches" so just keep that in mind.
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you can do some easy exercises, such as rotating the ankle say 10-15 times on way, 10-15 times the other and stand on one foot to help develop strength and proprioceptive ability back into it.