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Thread: Ankle Sprain

  1. #1
    Join Date
    Jan 2021
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    Default Ankle Sprain

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    Hello! I'm 21, M, 5'8" 205lbs. I sprained my left ankle a week and a half ago. I am scheduling an MRI to see where the damage is. I started walking on it without significant pain a week ago. I squatted 3 days ago with a brace to see how it was feeling. I added weight gradually ending up at 185lbsx5, with no pain or discomfort. I woke up the next day in a mild amount of pain that did not go away when I took NSAIDs or Tylenol through the entire day. I woke up the day after and it felt good, no pain or discomfort with additional range of motion and minimal pain.

    Is there a protocol for rehabbing an ankle that was sprained? It rolled and hurt along the lateral side of my ankle and additionally I feel like something is loose in my Achilles heel, it feels like it is in front of the heel itself and is only rarely when I squat down.

  2. #2
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    Aug 2010
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    Wichita Falls, Texas
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    Quote Originally Posted by Adam Oliver View Post
    Hello! I'm 21, M, 5'8" 205lbs. I sprained my left ankle a week and a half ago. I am scheduling an MRI to see where the damage is. I started walking on it without significant pain a week ago. I squatted 3 days ago with a brace to see how it was feeling. I added weight gradually ending up at 185lbsx5, with no pain or discomfort. I woke up the next day in a mild amount of pain that did not go away when I took NSAIDs or Tylenol through the entire day. I woke up the day after and it felt good, no pain or discomfort with additional range of motion and minimal pain.

    Is there a protocol for rehabbing an ankle that was sprained? It rolled and hurt along the lateral side of my ankle and additionally I feel like something is loose in my Achilles heel, it feels like it is in front of the heel itself and is only rarely when I squat down.
    I tend to default to squats, deadlifts, and overhead presses for ankle rehab for uncomplicated ankle sprains. I don't see any particular need for an MRI. If you have improved this much, this early on, this is almost certainly not a surgical case, and the MRI will be of very little, if any, use to you.

  3. #3
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    Quote Originally Posted by Will Morris View Post
    I tend to default to squats, deadlifts, and overhead presses for ankle rehab for uncomplicated ankle sprains. I don't see any particular need for an MRI. If you have improved this much, this early on, this is almost certainly not a surgical case, and the MRI will be of very little, if any, use to you.
    I have been adding weight to my squats (20-30lbs) depending on how it feels and on my deadlift with large jumps too (10-30lbs). I make sure that if I feel an increase in the discomfort after a set and it does not go away before my next set then I stop. Does this sound like a good idea, running an fast LP to get back to my previous working weights. From what I was told and have read it should be about 4-6 weeks for everything to return to normal.

  4. #4
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    Since you have been adding weight and performing the movements, I’d probably allow myself to train through discomfort as long as my movement pattern what what I wanted it to be. If you can control that leg through the discomfort, it’s likely better to continue loading it incrementally.

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