Ankle Sprain...

[Louis]

Im sure it happened to some of you, so how long do you usually have to wait to hike again after a bad ankle sprain, and do you wear a brace (what kind) afterward? Its been three weeks and it still hurt when I walk a short distance and i am going nuts (luckily theres swimming)...
And in the same vein, how long you think before jogging again (usually about 8 miles 3-4 times a week)
I'm guessing biking would be ok after a while to build up strenght?

thanks for any input...
Louis

 

[spaddock]

With every ankle sprain it's different. I would get to a physiotherapist and start treatment/exercises right away. A couple of years ago I had a bad ankle sprain and it kept me from hiking for almost a year. But again everybody/sprain is different.

I hike with a brace. I've been using the Sweedo-Lock type. I recently bought an Active Ankle brace, the Sweedo was starting to wear out and give me blisters. At first I was wearing my brace for almost everything, now I just use it for rough hiking and Ultimate. Braces do make your ankle rely on it, which is why I've cut back the usage. I've forgotten my brace on a few hikes and I can definitely feel the difference.

Swimming is also what I turned to. Needed something for exercise. When my ankle got a bit stronger I rode the exercise bike to continue strengthening it.

Good luck, and get better soon!

-Shayne

 

[Louis]

ankle sprain

A YEAR!!!! HAAAAAAA!

 

[dave.m]

My suggestion would be to have your primary care doc write you a script for Physical Therapy. Then find a good sports medice PT group that specializes in ankle issues. (I know one on the South Shore of Boston.) I would also strongly suggest seeing a good ankle surgeon for evaluation if you are still getting pain.

How you strengthen the ankle depends entirely on what's been damaged and the state of your ankle. As with most foot/ankle/knee/back injuries, you can do additional damage by doing the wrong things or by doing nothing and then going hiking.

I gave myself a grade 3 sprain last Feb involving all 4 of the major ligaments in my left ankle. It still hurts. My understanding is that possible issues are 1) permanant stretching of the ligaments which leads to joint instability, 2) damage to the internal stuff in the joint 3) arthritis from ongoing instability. I'll be seeing the surgeon next month to see if the constant PT has been enough for me to avoid surgurey.

 

[Louis]

ankle sprain

all good advices so far, thanks... I see that i may be in it for a longer run than I thought...

 

[--M.]

Take seriously or eat it forever.

Louis,

This is one area where the VFTT community can do a lot of good for each other: those who've lived through it can help along those new to it. While some have joints that will last forever no matter what you throw at them, others of us think more of Larry Bird on his back or Joe Namath throwing his last pass.

An injury in an area like yours can be nothing, it's true, but it could also blossom into a lifelong affliction that can cut your hiking years by significant percentages. In my case? How about a TWELVE-YEAR layoff?

So take the doctor's orders and don't rush the rehab.

Just my thought, and I hope it's not too tedious....

--M.

 

[king tut]

i've had quite a few serious ankle sprains throughout the years. But, normally w/in 3 weeks the pain is all gone and it is ok again. If there is still pain, i would go see the doc to look for some structural damage. I assume that you have been icing/elevating the ankle a lot since the injury. If the ankle is ok structurally, i would 1st walk on it until there is no pain, then do short jogs, then longer ones and then get back to the hiking. When i had ankle problems, i used an ankle brace, and that really stabilized the ankle, mostly so the ankle doesn't roll. I would suggest wearing an ankle brace the 1st couple of times, and also some above ankle hiking boots.

 

[sapblatt]

I had a minor to medium sprain last April on Waumbek...I hobbled out and drove home. After a few hours of elevation and ice it hurt even worse so I went to get an X-Ray. It all looked fine.
The following weekend I took a light, short hike to "test" it and it was Ok...But the interesting thing is that it still hurts somtimes. I can get a sharp flare down the middle of my left ankle that can hurt when I am walking, hiking or just sitting at my desk...
Like others said...get it checked out and be patient.
Many here have told me it is better to break an ankle than sprain it...the cast can force the recovery time while sprains often get reinjured.

 

[spaddock]

Many here have told me it is better to break an ankle than sprain it...the cast can force the recovery time while sprains often get reinjured.

Bones heal better than ligaments.

From what I understand if you don't rehab it properly the ligamants can heal in a kind of "criss cross" fashion, greatly increasing the chances of re-injury.


-Shayne

 

[sierra]

no running

This is an area that I feel IM very experienced in. MY suggestions follow. I used to do running descents in the Whites, every peak I climbed I ran down, I hike every week year round. I also ran 3 days a week minimum ( 5 to 7 miles). I "rolled" my ankles a number of times, they seemed to get weaker with time and my recovery times increased with each incident. I knew changes where in order, my first step was to eliminate running to train, I figured I had to "save" my ankles for mountains. Then I bought a mountain bike to train on, I enjoy it but it does take alot longer to get a workout in, I average 90 minutes and focus on Hills the longer the better.
My ankles felt better, but the ONE change I should have made ealier was going to a heavy stiff boot. I stayed lightweight, I eventually broke my ankle while hiking, this was a major drag, as a soloist, it was a long and painfull self extraction. I now climb in Makalues, have had no problems since, by the way I was hiking 3 weeks after I broke my ankle that was my PT, as for doctor prescribed PT I would avoid that for anything, I know alot of people out here swear by "doctors advice" I do not, PT is the biggest scam on the medical field since the labotomy.

 

[dave.m]

I know alot of people out here swear by "doctors advice" I do not, PT is the biggest scam on the medical field since the labotomy.

Heh.

The old joke applies.... 90% of Physical Therapists give the other 10% a bad name.

I've been through a boat load of PT rounds the majority of them have been useless.

However, I've been through a recent round with my ankle and another with my back, both have helped me make huge (as in really huge) changes.

The trick is to find a PT group that specializes in the particular injury. My ankle group is headed by a guy who's been supporting the soccer programs (up to the olympic level) and hence specializes in ankles. Despite my good relationship with that group, I went to another group for my low back.

My suggestion... ask coaches, nurses, doctors and anybody else you can find to find out who locally has the good reps for different, specific injuries.

My experience with surgeons has been similar but I have a simple rule -- I trust doctors who don't want to cut more than those who do.

 

[Tom Rankin]

all good advices so far, thanks... I see that i may be in it for a longer run than I thought...

Last time I had a sprain, I was told by the P.T. to do a lot of stretching exercises. I've stuck with it, almost every day, and haven't had a sprain in many years now... (fingers crossed ! )

 

[Pete_Hickey]

I'll second Dave's coments. Both a good SPORTS doctor, and a good sports physiotherapist. One tends to find them around universities.

The first time I was impressed by the, "We'll get a program that will get you back on the skis as quickly as possible, as long as you don't do this."

It told me a few things. She understood my mind (knew that I didn't want to sit around recovering), and also that they understood the motions of my sport, and which motion would put the most strain on me, and which were OK.

I was so pleased, that I went and injured myself a whole bunch more times.

 

[Nadine]

Ask about exercises you can do to prevent this from happening again. A little preventative medicine can be worth a pound of cure.

 

[JNewell]

I badly sprained one ankle a few years ago. Both have been sprained many times before. The advice about going to the doctor then to a good PT is correct. It took me more than 18 months to get on top of that injury.

Get good advice.

Follow the advice.

Live long and prosper. Delay or ignore getting good treatment at your peril.

 

[BorealChickadee]

daveM gave you some good advice.

I tore three ligaments in an ankle over twenty years ago and unfortunately went to a jerk who told me to go walk on it. I never ran again. Without stabilization it healed "loose". I will always have to wear full leather boots for ankle support while hiking. That was a really bad sprain so I wouldn't have been able to get into mountains for months with something like that even if I had a good doc.

I've since found better docs and PTs. A good PT tells you exactly what to do to get you back on the trail safely for the long term. Do everything they say religiously. A few years back after two knee surgeries I was back hiking in about 3 to 4 months. Had to tape the kneecap and moderate, but I was back. A good PT is invaluable. And yes, ask at colleges and sports teams for recommendations. I always ask "who would you let cut you open" if i'm looking for advice for a orthopedic surgeon. One of your best bets for an orthopedist is to ask the physical therapists because they're left with cleaning up the problems left behind by a lousy orthopedic surgeon.

 

[sierra]

I would definetly agre that if your going to a doctor and are considering PT, a sports doctor is the way to go, the problem with "regular" doctors is they dont approach athletes with the right mindset, do you think olympians take 6 months off of training to "nurse" an injury?

 

[Stan]

all good advices so far, thanks... I see that i may be in it for a longer run than I thought...

Better to go through whatever it takes to get it back than to rush it and either reinjure, cause permanent damage or have it come back to haunt you years from now.

I sprained my ankle playing indoor soccer and it was only a couple months before I resumed normal physical activities. The physical therapy provided me with exercises, that I still do but less regularly, that strengthened my ankles above their prior condition.

No substitute for professional advice with firdt hand knowledge of your case.

BTW, ankle injuries are the most common hiking injury.

 

[Louis]

ankle sprain

once again, thanks for all your advice... i will be going to a sport physio... any day now... no chance to take there... i would not want my ankle to go in winter on top of a mountain in minus 20 (centigrades) weather...
At least I caught that tough softball fly (before landing back in a hole)
this site is so perfect for these kind of advices...

 

[spaddock]

they dont approach athletes with the right mindset, do you think olympians take 6 months off of training to "nurse" an injury?

I've often wondered why that is. I'm amazed to see basketball players brutally turn over their ankles and be back in a few days. So how do they do it?

I know a lot of them take huge risks in doing so. Cortizone shots to numb the pain, etc. But is it that they are elite athletes and their bodies heal so much faster? They can afford the best treatment/doctors money can buy?

What's their secret?


-Shayne