R Foot, Ankle Sprain
2006-11-26 – 2007-02-04
Grade: 3
Never jump off earthbanks when you can't see fully what you're landing on...
Inversion injury (I think), immediately swollen, bruising appeared over large area of ankle/foot/lower leg. Tender on medial side below ankle, swelling persists longest on lateral side near top of foot. Can see tendons on top of foot again about a week later...
Treatment - RICE for about a week, wasn't given crutches as told this would slow recovery, could walk gingerly on it 5 days after injury and normally after about 9 days, no pain on walking but still sore to touch. Cycling again 12 days after injury. Lots of flexibilty work, stretching achilles and calf to keep them loose, will try to start strengthening once pain has decreased further.
Still doing ankle exercises (wobble board) and stretching/strengthening, and taping when running. Occasionally stiffens up a bit but no real need to loosen it up before running any more - it feels fine straight away. Has just made me a bit hesitant whenever the terrain gets a bit uneven...