L Foot, Ankle Sprain
2009-04-08 – 2009-05-20
Grade: 3
Twisted my ankle on a stone in a little stream.
Progress :
2 hours - unable to walk, ice compress around it.
Day 1 - didn't try to walk, iced it several times for 20 min.
Day 2 - could walk carefully inside the house. I think I've also cramped one of the strings in my foot, that's right now the thing that hurts, not my ankle.
Day 3 - shoppings, very very slow. Was glad when I got back
Day 4 - 2 hour walk, slow but fine.
Day 5 - short walk, already much faster, now I feel my calf a lot, especially when descending.
Day 6/7/8 - some more short walks, every day a bit better, my calf just seems to be a problem when not warm, after a bit of movement it gets fine.
Day 9 - much better, walked even in the forest, off-trail, to see what to expect in the O-run
Day 10 - O-race that I could walk, even steeper parts are doable, but still some difficult moments.
Day 12 - Almost back to normal, can almost make the stairs down normally, almost ...
Day 15-18 - Long walks (> 4 hrs) in hilly terrain, they were quite ok, actually. Walking is no problem anymore.
Day 20 - first run, slow and quite uncomfortable
ca. Day 25 - running is improved can still feel it though.
ca. Day 30 - walking and cycling almost as it should be
ca. Day 42 - I think after all that my ankle was recovered by this time. But the story continues ...
Recovery : RICE
Prevention : don't train so much downhills on full speed.