R Foot, Ankle Sprain
2011-07-31 – 2011-09-19
Grade: 3
Supinated my R foot when I stepped down off of a log while crossing a sea of ferns where I couldn't see the ground. Crunched the lateral tendons, could hardly put weight on it at first, but hobbled, then jogged, then ran through it. Surprised to have it be sore and swollen the next day. Taking advil 2 TID, no ice available, elevation first 3 days, doing alphabet stretches daily.
Needed rest and then strengthening. Using ankle brace for day 2 of 2-day events when it's fatigued, but letting it do some work on day one. Doing strengthening exercises on steps, (flexion/extension) and using wobble board to work accessory muscles. Still not 100%, but not too bad any more.