Rolled Ankle Healed
July 4, 2006 – 2:31 pmRolled Ankle Healed!
Back in March I blogged about rolling my ankle in an obstacle course here:
It was a silly and painful accident, but luckily one that did not impact my ability to ride a bike. It seems strange that I could barely walk, yet could finish in the top 10 at this 100 kilometer mountain bike race:
Comfort Mountain Bike Marathon
Rolling my ankle forced me to stop running for about 8 weeks while I waited for everything to heal itself correctly. Even then, my first few runs were short and I could feel some tenderness in that ankle. As of today, I am back at full strength and enjoying running immensely.
I credit my reasonably quick recovery to R.I.C.E techniques that I mentioned in the original post.
REST Get off the ankle! Don’t walk unless you have to for the first 24-28 hours.
ICE For the first few days, ice the ankle. Use ice or frozen peas through a cloth, not directly on the skin, or you could freeze the skin and have a new problem to worry about. You should alternate ice and not every 10 minutes or so.
COMPRESS I wrapped my ankle in a sport bandage. This provided support when I was walking and compression on the swelled area.
ELEVATE Put your foot as high as possible for the first few days, but not so high that is hurts. The photo in my original post shows me doing both ICE and COMPRESS at the same time: Rolled Ankle.
Google has lots of good results on how to treat a sprain, so get searching!
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