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ankle
Mar 24, 2006 14:29:57 GMT 1
Post by deeds on Mar 24, 2006 14:29:57 GMT 1
o fantastic. playing basketball yesterday, and what did i do...fall over and twist my ankle, thought it was broken at one point, went to the hospital and they said its just a terrible sprain. but its typical, I'm supposed to be competing on Saturday at bracknel! this sucks! just wondered if anyone had any advice on how to recover and what to do to help? its my right foot and I'm right handed throwing. thanks deeds
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ankle
Mar 24, 2006 15:46:00 GMT 1
Post by wez on Mar 24, 2006 15:46:00 GMT 1
This one is my speciality, first up if you still want to throw this weekend- if its not too swollen and can take some pressure then you can as its not the plant foot. You have 2 options, the best is to buy an ankle support (especially if you plan on spraining your ankle again)- i'm not talking about those nice warming neoprene jobs but a lace up non stretch material one preferably with metal underwiring. I have a McDavid. Tie it damn damn tight too for max support. the other option is to get some non-stretch adhesive sports tape. You can get this from chemists and some sports shops. the idea is to reinforce the tendons so they no longer have to take the strain. So first you tape a ring around your leg just below the calf then angle your foot in the direction you want it to stay in- eg if the left side is damaged then angle it that way to restrict any further stretching. Then tape a loop from the first down the ankle under the foot and back up the other side to again just below the calf. Make 2-3 thickneses depending on how much resistance you need then tape it again a couple of times just below the calf to make sure the ends can't slip. hey presto instant tendons! You won't be able to move your foot much but thats a small price to pay- just stay light on your right foot in the pull phase and be sure to transfer the weight from your hip drive to the left blocking leg so its not on the right leg for long - then it won't hurt...TOO MUCH! I've thrown my last 2 pbs in similar getup- so it won't impede your technique too much. Then again if you are more bothered about recovery then you should pack it in ice for a few days regularly to take the swelling down as well as taking anti-inflamatories for a week or so until the inflamation is mostly gone. Avoid anything that causes impact in this time (like jumping or throwing) If you are getting around anywhere now is the time for neoprene as it keeps it warm and won't allow excess swelling. As soon as you feel ready do ankle rotations and then move onto a wobble board. This will strengthen the tendons and joints again and reinstall your natural balance receptors in the ankle and help prevent reocurrance. I hope this helps- bear in mind if you decide to throw it will probably set back your recovery time and may make the ankle worse- if you do though don't be afraid to make the bindings tight. good luck
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ankle
Mar 24, 2006 16:40:01 GMT 1
Post by deeds on Mar 24, 2006 16:40:01 GMT 1
thanks for the suggestions!! i dont think i will throw this weekend, can barely walk, and having to use crutches. im doing that whole R.I.C.E thing, you know? thats helping a little, and taking drugs every 4 hours!! im so annyoed, got my new Addidastar javelin boots on tuesday aswell, u kno thew black silver and orange ones!! o well, im sure i will make a speedy recovery! i will look into getting some of that ankle supoort, good idea! thanks deeds
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ankle
Mar 24, 2006 21:47:28 GMT 1
Post by slinger on Mar 24, 2006 21:47:28 GMT 1
deeds that ankle support that wez speaks of is the biz mate!!!! - i think mick wore one for a number of years, they just lock your ankle and there's no chance of going over on it!
i did my left one once, doing a similar thing i was playing football and fell down a hole!!! and my ankle went "crunch" thought i'd broke it but it was just like yours badly twisted - man the pain was immense!!!!!!!!!!
it too was sods law and was a day before i was going to go t5o alsager to train with mick, steve and dave anfd then onto lashers house to train with him for a week, couldn't throw the next day but it must of only been about 3 or 4 days then i could - it was strapped fully though by the end of the week and a half we had a throwing sess at york with trower and it was fine!!! - i did quite abit of walking and generally keeping ti moving and oh yeah backley told me to get some arnica from boots as this brought out the bruise on the surface..........but get that support - it's a life saver!!!!
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ankle
Mar 24, 2006 22:10:37 GMT 1
Post by beepee on Mar 24, 2006 22:10:37 GMT 1
I know a thing or two about ankles too, I have two steel plates in one of mine. Do contrast bathing in a couple of bowls to compliment the ice packs, in other words dip it in hot water for 5 mins then straight into the cold for 5 mins and alternate it. Do this at least 3 times a day and expect about four to six weeks for it to heal correctly. Also dont keep it immobile do some ghost writing with it which means trying to mimic the letters of the alphabet with it in the air so that you start making the shape of a letter "A" and so on through to Z. Keep the chin up and Ive heard that a touch of whiskey does wonders too :-)
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ankle
Mar 25, 2006 0:59:14 GMT 1
Post by sam on Mar 25, 2006 0:59:14 GMT 1
Emma who i coach turned her ankle badly at the start of feb and is only now back to throwing. she has had a few flare ups of the original injury but probably to do with scar tissue. the rest has seemed to have done no harm to her throwign though which is a relief for me...and her..
sam
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ankle
Mar 25, 2006 12:19:38 GMT 1
Post by deeds on Mar 25, 2006 12:19:38 GMT 1
ordered one of those ankle supports!! thanks guys!! yea whisky aint that bad, i find that 8 or 9 pints also is quite effective! can walk a little today, but not pushing it, still bitter that i cant compete at bracknell today! lol what about mr.nieland though! well done him deeds
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