Sprained Ankle question

[PurrPg]

I have been doing everything right. Fat loss program and 10% bf loss. I sprained my ankle severely on Tuesday. I've been doing RICE method. I'm wondering how long it will take to heal and how long should I ice it and elevate it. My entire foot is black and blue and very swollen. I won't be able to wear my Easter dress with my cute new heels. Just looking for an idea when I might be back to normal. Walking is still painful

Kathy

[sparrowgrass]

Have you had an X-ray? Could it be broken?

I had a bad sprain a couple years ago, and it took quite some time to get back to normal. Weeks.

[PurrPg]

Yes, I had it x-rayed. My doctor thought it was broken and sent my to ER. They said it wasn't broken. They gave me cruteches. Should I still use them even though I'm able to limp along?

Kathy

[VictoriaL]

I'm so sorry about your ankle!

I broke mine 9 weeks, 5 days ago (not that I'm counting) and had no idea what to expect. I know that it's only a sprain, but here is what I think:

Don't rush it, although you may be tempted. Muscles, ligaments have been damaged, blood vessels broken (the bruising) and your ankle is very annoyed just now. The very best thing you can do is it at 15 minute on- 10 minute off intervals as much as possible and keep your ankle elevated above your heart level. This is hard to do but so very important. You don't want the excess blood pooling in your tissues, send it back to your heart (I'm oversimplifying, but that's how I convinced myself to take it easy for a few weeks). Keep it elevated at all times, even when sleeping.

After a day or two, you can also take a break from the elevation once or twice a day and soak it in epsom salts (1 cup to a gallon of cool water). Soak for about 20 minutes to a half hour. Dry foot, elevate. I am told that this "draws out" toxins, but for me, it reduced the bruising significantly.

Epsom salts can be found the pharmacy of mass retailers and grocery stores, as well as drugstores.

Use the crutches exclusively for several days, although you may be tempted to just limp along. Give this area a chance to heal without dealing with any weight-bearing.

Good luck! And FWIW, I'll be sporting a nice pair of beach shoes on Easter this year... :rolleyes:

[sparrowgrass]

I think Victoria knows whereof she speaks. Take it easy, stay off of it, use your crutches.

[Valerie226]

Is your ankle wrapped in an ace wrap? Not too tight, but it helps control swelling, gives support. figure 8 pattern. after about 48 hours you( unless the doc said otherwise) switch from icing to warmth. like a warm water soak or a heat pad. Taking any anti-inflammatories like Advil? I've sprained my ankles quite a few times and kept them wrapped even after getting back to normal walking as insurance against re-straining it while things are weak. does not look cute with heels however!

[Leslie Ferguson]

Vicci has it pretty well wrapped up (no pun intended) with what you should do. Voice of experience (a total of ~18 sprains between both ankles and lots of lingering issues with one) - don't rush back into it. My first I couldn't do anything except sit and ice my ankle with it elevated for 3 days - no walking and definitely no weight bearing. Then it was a week icing and resting then crutches but no weight bearing. Lastly it was a week with weight bearing on crutches before being released to walk without assistance if I felt like it. Considering what you did that probably wouldn't be a bad idea - I know that isn't what you want to hear but your ankle really doesn't get better without rest - it takes a big pounding most of the time anyway.

Heal well and bide your time (you won't lose all the progress you've made with a week or two off either).
Les

[SheRa]

just chiming in to say that i feel your pain! i'm still recovering from a BAD sprain - i tore ligaments in my ankle on 1/31 and am STILL wearing an air cast and going to physical therapy 2x/week. it can take a long time to heal, depending how badly you injure yourself. i'm DYING to get out of sneakers and back into heels!

hope you get back to normal soon!