Sprained Ankles - Prevention And Rehab Excercises

Physical conditioning, injuries, nutrition and everything related to fitness
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Vines7
Junior Member
Posts: 54
Joined: 04 Jan 2007, 23:39
Location: Sydney Australia

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Hey Guys umm i sprained both my ankles in 1 week.. one severly that i nearly broke my ankle.. it poped and i tore the ligaments Hurt alot..
and the other one was at indoor i did a roulette n i got a kick in the ankle as i turned n it hurt like a bitch

but i thought since it is such a common injury and that no one has said how to prevent it or how to help recover from it
i thought i would put down what my Physio told me todo


First

Stand On One foot, with your other foot abit infront of you, this will help with your muscle strength and the balancing tissue in the muscle

do this for 2 Minutes each foot


Second

Do the same but with Your Eyes closed, alot harder

Third

The same But Put a pillow or something unstable and stand on it
for 2 minutes

Forth

Pillow & Close your eyes




Another One is

On a Step stand on one foot and raise.. and down dont hold on to anything
do this at least 20 times per foot.. or till you get a cramp
then stretch your calves



i hope this helps, this isnt all but the other ones are really hard to explain so i hope you can understand this.



Matt
"My Friends Together we can Make the Game Beautiful Again.. "

Joga Bonito.

XstaticX
Veteran Member
Posts: 302
Joined: 27 Nov 2005, 03:30

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hey how long did it take you to recover. I sprained my left ankle on july 31. it's gotten more stable, but when I go out for a run or to kick the ball around, it swells and gives me pain for a few days. I had a pop as well, and extreme pain, but there was very little bruising.

Vines7
Junior Member
Posts: 54
Joined: 04 Jan 2007, 23:39
Location: Sydney Australia

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well im currently still recovering .. but
it takes generally ..4-6 weeks
but your ankle will always be weaker.. So your best bet is to do the excercises and strap your ankles when you play
thats what i've been told

hope this helps
"My Friends Together we can Make the Game Beautiful Again.. "

Joga Bonito.

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