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
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