Twisted Ankle

[George Grigoryan]

Hi guys,

I twisted my ankle playing soccer yesterday. I iced it and put on an ankle brace. Today is second day after the injury; the ankle is swollen and I cannot put any kind of weight on my injured foot. Basically, I cannot walk, so instead I hop around on one foot

It was stupid too, because I saw the injury coming. I experienced discomfort in the ankle and knew it was a bit weak, but I chose to play anyway. WHen I would tray to take the ankle through the full ROM I would experience minor pain.

This kind of injusry happened to me before a few times. The ankle seems to be my weak point as I have never had any other kind of sports injury aside from a 3 week episode of lower back pain 6 years ago that never returned.

My goals at this point are
1. To heal as soon as possible
2. Do something to minimize this kind of injury in the future
3. Continue my bulking

A few questions:
1. What can I do at this point ot heal faster aside from resting the ankle? What can I do to prevent this kind of injury in the future?

2. I am currently doing hypertrophy II from NROL. It's an upper/lower split. I plan to return to upper body training as soon as I can walk to the gym. I plan to replace all standing upper body moves with seated variations. I am in the middle of the program, should I just continue where I left off?

3. I don't think I can do the lower body part of the prog for a while (snatch grip deadlift, lunges, step-ups). I am not too upset about this because my lower body is way more developed than my upper body.
I would still like to do some kind of lower body training as soon as I can. I have read that you can train the healthy limb and the other limb will benefit and maybe heal faster. Any ideas on what I can do here? The only ideas I get are: single-leg leg press, single-leg ham curl, and single-leg squats/deads. What kind of sets and reps would work here?

Please ask if you need more info.

Thank you.

[Keith Scott]

1. Ice for the first 3-4 days and then you can probably go to heat (moist heat is the best IMO)
2. Start walking on it as soon as you can without any major pain.
3. Start PT on it immediatley, even if that means basic Range of motion exercises within the limits of sharp pain. Progress to partial weight bearing, and then full.
4. Range of motion should be one of your first big goals, with strengthening, balance training, a close second. But all can be done at the same time with the right exercises.
5. Elevate when you are not using it. Nothing beats gravity for swelling

Once you are on your feet: Try these links
Weak ankles?

Got an idea for ankle training, but will it work?

[George Grigoryan]

I went to a doctor, got an X-Ray and an MRI.

I have a non-displaced talus fracture. The doc put me in a high boot for a month and then we will take another X-ray and maybe MRI.

Keith,

Thank you for your help. I should have done the search for previous theads myself.

[Keith Scott]

Ewww. Tough one on the fracture. They are not fun, but do what the doc says with this. You dont want to ever mess with fractures, but especially one to the talus. Let it heal and get some professional PT when you get the green light. Too many complications could occur in that area.

Good luck

[George Grigoryan]

What about working on the healthy limb in the while the other one heals?

[Keith Scott]

Yep. As long as you are protecting the bad limb, you are fine with that and encouraged to do so.
Just be careful