Rolled my ankle

[bmgriffin]

Anyone have conditioning drills to strengthen/condition ankles? Maybe I should I stretched a bit more

I slipped up while moving furniture this past weekend and my ankle was a little swollen before heading to class. My dumbass self was in the middle of warmups when my ankle rolled

Swollen, but not discolored. I'm working to get the swelling down before next class.

[BritishMMAchamp]

heat treatment, hot bath, cold dressing, hot bath, cold dressing etc etc do it 4 times.
after 2 weeks if u can walk ok get a tennis ball under the arch of your foot and gently pivot over it, wear supports fro 3 weeks but not at night and massage the ankle and muscles around it regulary

[BritishMMAchamp]

then fuck it up again the next week by high turn kick and gettin it caught between mats, fact of life matey hoped the top info helps though

[bmgriffin]

I've done this once before a long time ago, but it bruised up pretty bad. This time though, it's just swollen a bit. Hurts more after let it sit under a heating pad -- guess it gets stiff.

[Bman]

Originally Posted by BritishMMAchamp

then fuck it up again the next week by high turn kick and gettin it caught between mats, fact of life matey hoped the top info helps though

ahha if any of my coaches called it a high turn kick i would bust a nut laughing!

[Regalius]

I've used to skateboard and sprained both my ankles pretty bad (purpleish black numerous times) and you just have to give them time to heal. Doing the standing on one leg with your eyes closed and balancing is alright i guess. Chill on the training for a bit cause it will take you a lot longer to recover. Wearing tensor bands can stop another roll but i personally don't like them.

[stewy37]

I've rolled my ankles countless times. Just gotta take time to heal. It's a good time to focus on upper body endurance. I usually make routines that focus on my core, pushups, pullups, etc.

[lach]

General treatment involves:

Regaining proprioception: this is the ability of the ligament you have torn to sense when it is in danger and cause a reflex muscle contraction to counteract it. After any ligament tear in the lower limb, especially the ankle you will lose proprioception ability. This can be retrained by standing on one leg with eyes shut, also later on do hopping on the leg with your eyes shut and landing on the ball of your foot. Other exercises include standing on a wobble board and trying to balance.

Realigning the scar tissue. The scar tissue will form in a random ball. its very important to start walking on an ankle with a torn ligament very early on and you must walk normally: Do not limp. You may have to walk very slowly to walk normally but its better for you than walking with a limp. This way the collagen fibres will align themselves within the scar tissue to fit the mould of the old ligament instead of just a random blob of collagen.

Increase strength of pronators: Increasing pronator strength will compensate for the weakened ligament. If you strengthen them they will contract to prevent the ankle from geting in the dangerous position that can tear the ligament. Its too hard to explain how to do this over the internet, if you want i may try find a site with instructions and diagrams.

Restor ankle back to normal function: later on in treatment (2-3 weeks) you will start doing some running and if there is no pain eventually progress the running to sprinting.

Get someone to tape your ankle also, it will help prevent injury.

And remember the ligament will take 4 months to fully heal. You should be able to train again in 2-3 weeks but just keep in mind that it will not fully heal at a cellular level until that time. That is the amount of time it takes for the collagen fibres to turnover.

[BritishMMAchamp]

Originally Posted by Bman

ahha if any of my coaches called it a high turn kick i would bust a nut laughing!

you twat, its high and a turning kick what you call it a canadian swinging super slasher

[ACR4V3N]

I rolled mine and it hurt some now and then. One day I just woke up and didnt notice it hurting and its been better sense.

I guess its just all about how bad it is.