Sprained ankle

Pain & Rehab Forum [Moderated]
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had myself a run in with a set of steps last night that rendered my ankle twice it’s size. Had X-rays done this morning , no breaks. So just a bad sprain. If by next week the swelling is down and I can put weight on it , would you have any concerns with going back to training ? I would perhaps not add any weight to my squats or deadlifts for another week but I’d like to not be sidelined any longer than need be.

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Hey Brett, ankle sprains typically follow a fairly standard natural healing process just gotta give it time. Without knowing severity of the sprain or type, the typical advice is to modify training in the meantime while making daily attempts to weight bear to tolerance. No real concerns for going back to training. Just be sure to take things slowly movement and loading wise. Squatting for example, start with can you do an unloaded squat, then with a barbell, then slowly progressing load to tolerance. Sounds like you are on the right track!

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Thanks for the reply mike! I wasn’t given the severity of the sprain but based off of research I would say type 2, not able to walk on it on my own yet. Do you think I would be better suited if I squatted in my high top vans as opposed to my Romaleos?

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No problem! Happy to help. I’d try to keep testing out weight bearing to tolerance and introducing movement ASAP. If you feel able, start spelling out the alphabet with your foot while seated (https://www.youtube.com/watch?v=foZVMfN2608); helpful to introduce movement to the area when non-weight bearing. In regards to squatting, I’d go with the shoe you are most comfortable with.

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  1. Repeated cold / hot compresses are necessary. Use two buckets, one part is soaked in warm water, the other two thirds are soaked in cold water, and one third is soaked in ice water, leaving enough space to prevent the feet from overflowing. Put the injured foot in the cold bucket for 20 seconds, then put the foot warmer in the bucket for 20 seconds, and then repeat the process 5 times.
  2. Lift your leg up and gently move your feet forward and backward-the contraction and relaxation of the lower leg is like a pump to help remove fluid. Gravity also helps, with your ankles above your knees and your knees above your hips.
  3. Perform ankle balance training. This will help restore the ankle’s flexibility as quickly as possible.
  4. If walking around once the swelling is alleviated, you’d better wear a compression sleeve for ankle support, not too tight.