how treat a sprained ankle?

Discussion in 'Strength & Conditioning Discussion' started by Ted-P, Jan 12, 2013.

  1. Ted-P

    Ted-P Brown Belt

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    Ive sprained my ankle pretty bad few days ago and I've been looking to rehab properly this time around.

    But I have found rather conflicting research on how to approach the rehab.

    I have actually come across articles that told me that I should not baby the injury and use the ankle much I can. Rather conflicting from the old RICE approach that I have been taught.
     
  2. Pope Leo VII

    Pope Leo VII Green Belt

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    ankle injuries are complete ball busters, stop messing around and go to PT.
     
  3. Chris Beeby

    Chris Beeby Brown Belt Professional Fighter

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    first, RICE method until there is no more swelling. The elevation is important and often neglected - don't. If there is bruising, and you elevate it, the bruising should be higher on your foot. If you're not elevating it enough, the bruising will be towards the bottom of your foot.

    Ice it 20 minutes every 2 hours, as much as you can. Obviously this could be inconvenient, but if you are off your feet, you have no excuse.

    When you can, see a doctor about how to properly wrap and rehab it.

    Source: prevention and care of injuries course, 3 months ago.
     
  4. heritagemma

    heritagemma Purple Belt

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  5. Revok

    Revok Brown Belt

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  6. Muaythaichamp68

    Muaythaichamp68 White Belt

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    Rest, painkillers, ice, massage and stretching.
     
  7. miaou

    miaou barely keeping it together

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    Quoted from an older thread:


     
  8. JauntyAngle

    JauntyAngle International man of mystery

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    The sexiness and smartness of that un-named poster pretty much seethes out of the quoted text. It's palpable.

    /Maybe a little homo
     
  9. Stranger Come Knocking

    Stranger Come Knocking Red Belt

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    DONT RICE

    Heat, compression, activation
     
  10. Rob Battisti

    Rob Battisti HR for HR

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    Don't listen to that guy. ^

    RICE it I'm recovering from a bad grade 3 right now. Currently going to PT after being on crutches for a month and a half. RICE until you can move it and put weight on it. DON'T LIFT ANYTHING WITH A FULL LOAD. Meaning no squats or deads until you're healed. If its a grade 3 that is.
     
  11. toonie

    toonie Tuesday

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    Hah. I share that with people whenever anyone asks me.

    Fortunately haven't sprained my left ankle since that post. Did sprain my right ankle for the first time though (can't remember when).

    edit: Looked it up. It was a minor sprain to my right ankle in May of 2012. Can't believe it was that recent.
     
    Last edited: Jan 14, 2013
  12. toonie

    toonie Tuesday

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    There was actually a huge discussion about a year ago talking about the conventional wisdom of RICE.
     
  13. miaou

    miaou barely keeping it together

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    I used no ice whatsoever in my grade 2 ham tear last august. I noticed zero difference in terms of how long it took to reach a full recovery (or any other noticeable differences, for that matter).

    Anecdotal account, no doubt, but still, that (considering I have dealt with a bunch of tears over the years, including another recent ham tear) plus the fact that there is no clear evidence to support the use of ice in a tear has me doubting the accuracy of the ice recommendations.

    /2
     
  14. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Teatment plans for sprained ankles have incorporated RICE in some form or another. I will agree though with Miaou that there are differing views.
     
  15. miaou

    miaou barely keeping it together

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    That is obviously true. RICE has been the universal textbook approach to dealing with this sort of acute injuries for ages.

    ...but the point is that it is not based on solid evidence.


    Quite frankly, when people ask me what I think about it I just tell them "Use ice if you want to. There is no evidence it will help with healing, but it will indeed help with pain management. Make sure you don't use ice before sports or any other activities that will stress the tissues, because ice will blunt the pain and may indirectly lead to you stressing the injured tissues more than you otherwise would, which could indeed be counter-productive for your recovery."
     
  16. Rob Battisti

    Rob Battisti HR for HR

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    There's actually a ton of evidence based studies that show 20 minutes on and 20 minutes off icing will help an injury, especially one such as this.

    Fiance is getting her DPT now I'll see if she can send something over.
     
  17. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    No question.

    But unfortunately most people associate pain management with injury treatment...
     
  18. Rob Battisti

    Rob Battisti HR for HR

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  19. miaou

    miaou barely keeping it together

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    ^ The study you just posted has nothing to do with your contention:

     
  20. Rob Battisti

    Rob Battisti HR for HR

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    Summed: Temp decrease = decreased inflammation = stronger speedy recovery.
     

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