Heel Hook Recovery

[Choke_Out_Champ]

Got caught in a nasty heel hook last night. While trying to spin out of it I heard a litte pop in my ankle (thank god not my knee.) Didnt hurt at all til after practice. When I got home immediately iced it. Today its still pretty sore but not that bad. What can I do to speed up my recovery? Should I wrap it up, keep it elevated etc..? I plan on taking at least 4 days off. Thanks.

 

[Michael Squares*]

Tap once he gets it locked next time. You do not feel pain until it is too late with heel hooks.

So much for heel hooks do not work nowadays because everyone knows how to defend them.

 

[Choke_Out_Champ]

Tap once he gets it locked next time. You do not feel pain until it is too late with heel hooks.

So much for heel hooks do not work nowadays because everyone knows how to defend them.

Thanks for not even attempting to answer the question.

 

[Easto]

Ice
Anti-Inflammatory
Rest

Its hard to say because we don't know how bad it feels. If it doesn't feel 100% then skip class until it is better. May be bruised, broken bone, torn connective tissue... who knows.

 

[dza76wutang]

pops can mean a lot of different things, if you're still in pain in 2-3 days, I'd go see an ortho with a sports medicine specialization.

 

[_Glorfindel_]

You will feel it at least 3-4 months, probably longer...

I dont mean you will not be able to train, but you will feel it for sure

 

[Jaxx]

Ice
Anti-Inflammatory
Rest

Its hard to say because we don't know how bad it feels. If it doesn't feel 100% then skip class until it is better. May be bruised, broken bone, torn connective tissue... who knows.

+1

Seriously consider ditching heel hooks while rolling and stick to the achilles crush.

Much safer and you still get really good at leg retention. Very easy to switch off to a heel hook if you want.

Save heel hooks for drills in class or pro-MMA fights.

 

[Higus]

Ice as long as its swollen. Keep it elevated when you rest.
Once swelling goes down, you can use heat to loosen the joint and alleviate pain, but no heat until the swelling is down. Ankles pains can tend to linger for a while. You might want to consider rolling with a brace for a couple of weeks.

 

[Choke_Out_Champ]

Ice as long as its swollen. Keep it elevated when you rest.
Once swelling goes down, you can use heat to loosen the joint and alleviate pain, but no heat until the swelling is down. Ankles pains can tend to linger for a while. You might want to consider rolling with a brace for a couple of weeks.

Exactly what I was looking for thanks!

 

[dza76wutang]

Make sure your brace is soft/supportive and not rigid. Rigidity will throw off the mechanics of your legs for evacuating force in the ankle/knee/hip.

 

[DuppyMekka]

I did the same thing. My instructor gave me the following advice. It is of no use for you now but maybe nxt time. Namely, wrap it HARD immediately after training with a gi belt (or smth similar). Keep it like that for as long as you can. Release the wrap and then redo it. This will take away the swelling. It helped me a lot compared to the time before that when I was out for 2-3 weeks...

 

[DuppyMekka]

Also keep a support for when you sleep. I found it helps a lot since the foot has a tendency to relax and bend in the wrong directions. But a firm but soft support makes it easier to sleep...

 

[onepointeighty]

heel hooks legitimately scare me, idk if id ever use one

 

[Mikey Triangles]

Got caught in a nasty heel hook last night. While trying to spin out of it I heard a litte pop in my ankle (thank god not my knee.) Didnt hurt at all til after practice. When I got home immediately iced it. Today its still pretty sore but not that bad. What can I do to speed up my recovery? Should I wrap it up, keep it elevated etc..? I plan on taking at least 4 days off. Thanks.

what part of your ankle?

often my foot pops mildly while I'm escaping heel hooks because of my toes getting caught in my opponents shirt or armpit funny, but this is nothing serious. If you can still walk on it then you will be fine in a few days, and it shouldn't really stop you from training. I've had this happen at competitions and it didn't stop me from competing for the rest of the day. Just ice it and wear a brace to practice for a bit. Icy/hot will also help.

if you can't walk normally and the pop was a bit more serious then it will probably be a few weeks. in this case I'd suggest taking a couple days off from training.

if the pop was in your ankle (not on the top of your foot) then this will also take a lot longer to heal. You'll be functional but it will be annoying and lingering. Ankle injuries never seem to go away, but then one day WAY down the road (like 6-10 months later) you realize it doesn't hurt anymore.