Photo: Elite Performance
There are far too many ways to sprain an ankle – stepping on someone’s foot while playing basketball, taking an ill-advised step on the way up a hill, or even, in Kai Lenny’s case, kitesurfing (though that did lead to the invention of the foil boogie board). Whether you end up with a mild sprain that’s more of an inconvenience or severe version with balloon-sized swelling and black-and-blue bruising, you’re going to want to fix that thing as soon as possible so you can get back to your sport and stop lurching around the house. The trouble is that some of the traditional methods aren’t going to cut it. Dr. Gabe Mirkin, the guy who founded the RICE method (Rest, Ice, Compression, Elevation) recently said that while the ice reduces acute pain, it also delays the inflammation response that’s necessary to trigger natural healing. We now also know that laying up on the couch for a few days – aka passive rest – also delays recovery. So what should you do to treat the sprain? Here are four things to start with:
Keep Moving
OK, we’re not going to lie to you: it’s going to hurt like hell to use that bum ankle. But if you can fight through the initial pain, you’ll reduce the range of motion that occurs with such an injury and also speed up healing by increasing blood flow to the affected area. Though your mechanics will be compromised, try to make sure you’re not making positional compromises and are walking with a straight foot, landing on the ball of your foot when you walk before lightly tapping the heel to the ground. That way you won’t start overcompensating on the other side or get into bad positional habits with your hurt ankle/foot that will complicate your recovery.
Compression
So while the passive rest and ice components of the RICE protocol are faulty and will actually set you back, C for compression should still be one of your go-to tactics. In addition to using an old fashioned compression wrap, you can dial it up a notch with the Rogue/MWOD Voodoo Floss, which enables you to apply a lot more compressive force to the ankle while you do some basic movements, like flexing, extending and circling your foot. Wear compression socks at night and for part of the day and even though they look dorky, compression tights as well.
Go Electric
If you can afford physiotherapist visits (come on health insurance plan, pony up) or a device like a Marc Pro or Compex, now’s the time to use electrical muscle stimulation to help yourself heal. Such machines flush out swelling and send fresh blood surging back to the site of your sprain, helping speed the repair and restoration process. Doing 30 minutes to an hour once or twice a day can make a big difference in getting you back to full capacity.
Back to Balance Basics
When you sprain an ankle, your balance is going to get thrown off. Physiotherapist and strength coach Dr. Travis Jewett advises you to start standing on one leg and getting into single-leg postures like the tree pose to restore it. He said it’s also useful to begin walking on unstable surfaces and up and down hills and slopes to help reclaim ankle flexion and dorsiflexion. In addition, try tracing the letters of the alphabet in the air with your foot as this will increase your range of motion. Once you can walk up and down slopes, try jogging slowly on a flat, even surface. Then begin adding a few rope jumps into your daily routine to get your sprained side used to absorbing compressive forces again.
