Author Topic: HELP A BROTHER OUT! (Read 4359 times)

alexxx · « **on:** March 10, 2008, 08:04:14 PM »

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!

MB_722 · « **Reply #1 on:** March 10, 2008, 08:11:37 PM »

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

Red Hook · « **Reply #2 on:** March 10, 2008, 08:14:29 PM »

Quote from: alexxx on March 10, 2008, 08:04:14 PM

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

whateva · « **Reply #3 on:** March 10, 2008, 08:17:17 PM »

Quote from: alexxx on March 10, 2008, 08:04:14 PM

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.

figgs · « **Reply #4 on:** March 10, 2008, 08:19:43 PM »

I used to skateboard. Get an aircast.

Meltdown · « **Reply #5 on:** March 10, 2008, 08:23:26 PM »

Ask Milos the dude loves to help outtta brudda just bring ya $500 and a lot of praise for him.

mikediesel · « **Reply #6 on:** March 10, 2008, 08:25:22 PM »

Quote from: Meltdown on March 10, 2008, 08:23:26 PM

Ask Milos the dude loves to help outtta brudda just bring ya $500 and a lot of praise for him.

And Insulin

Rami · « **Reply #7 on:** March 10, 2008, 08:41:47 PM »

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!

Bast000 · « **Reply #8 on:** March 10, 2008, 08:50:28 PM »

just ice it a few times a day, and keep it compressed (wrapped).

JediKnight · « **Reply #9 on:** March 10, 2008, 08:51:00 PM »

Quote from: whateva on March 10, 2008, 08:17:17 PM

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.

Sir William Idol · « **Reply #10 on:** March 10, 2008, 09:30:41 PM »

Quote from: alexxx on March 10, 2008, 08:04:14 PM

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"

CalvinH · « **Reply #11 on:** March 11, 2008, 07:15:43 AM »

Quote from: alexxx on March 10, 2008, 08:04:14 PM

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.

dr.chimps · « **Reply #12 on:** March 11, 2008, 07:18:54 AM »

Quote from: CalvinH on March 11, 2008, 07:15:43 AM

A saw and a bottle of whiskey.
...old school all the way.

+ piece of old leather to bite on

alexxx · « **Reply #13 on:** March 11, 2008, 07:25:15 AM »

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

Special Ed · « **Reply #14 on:** March 11, 2008, 07:27:15 AM »

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.

Colossus_1986 · « **Reply #15 on:** March 11, 2008, 07:30:21 AM »

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.

240 is Back · « **Reply #16 on:** March 11, 2008, 07:31:44 AM »

2 months later? I'd be going to a doctor.

I hate doctors... really bad... but I'd be going to one.

alexxx · « **Reply #17 on:** March 11, 2008, 07:37:08 AM »

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?

McFarland · « **Reply #18 on:** March 11, 2008, 07:46:04 AM »

Quote from: alexxx on March 11, 2008, 07:37:08 AM

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.

Colossus_1986 · « **Reply #19 on:** March 11, 2008, 07:47:15 AM »

Quote from: alexxx on March 11, 2008, 07:37:08 AM

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

CalvinH · « **Reply #20 on:** March 11, 2008, 07:49:14 AM »

Quote from: dr.chimps on March 11, 2008, 07:18:54 AM

+ piece of old leather to bite on

Damn,forgot about that

good call

Tapeworm · « **Reply #21 on:** March 11, 2008, 07:54:31 AM »

Probably some good advice in this thread. Hang on to it, but:

Quote from: 240 is Back on March 11, 2008, 07:31:44 AM

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!

Rimbaud · « **Reply #22 on:** March 11, 2008, 08:24:11 AM »

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.

saucetradomous · « **Reply #23 on:** March 11, 2008, 08:39:51 AM »

Quote from: alexxx on March 11, 2008, 07:37:08 AM

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.

McFarland · « **Reply #24 on:** March 11, 2008, 08:54:19 AM »

Quote from: saucetradomous on March 11, 2008, 08:39:51 AM

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.