Bang on Sage. I had the same injury. Completed the same recovery program. Walking 40mins after 8 days. Light run after 13 days and properly running after 20 days. 👍
Sprained my ankle while skateboarding exactly a week ago by falling off my board and inverting the ankle. I couldn’t step on it for around thirty seconds, but I walked it off and continued my journey with my friend since it seemed perfectly fine and only minimally hurt. When we got to her home a few hours later it progressively became worse; I was limping more and more and it was swelling. I took the train home by myself and couldn’t walk much. By the time night hit, it hurt to stand on it and I began to hop around. Followed the rice protocol and the next day I woke up and I was able to somehow walk… got an X-ray done the day after that to make sure I didn’t break anything because that first day severity felt serious, and the doctor gave me a reusable ace bandage, which is what I was missing at home. At this point it was bruising too, but the swelling went down a bit. Now I’m walking pretty normally and slowly trying to restore mobility and strength through my research of rehab exercises (I used to be able to balance for two minutes straight without wobbling but now I can barely do it for fifteen seconds). It’s still a bit swollen and tender but I’m just sharing this super long paragraph two years late because the way my sprain manifested really mirrors how yours did, so I’m glad I have something to compare my progress to!
Literally did the same thing around the same time. Was thinking of running tomorrow but this was a good reminder that it takes some time and it's better to be smart and cautious! Thanks!
Good luck. I've badly sprained my left ankle many times, and it can happen out of nowhere to me now. I have to wear a stiff ankle brace when I play sports as a result. Doing PT for the first time now to try and "actually" fix the problem. It's a really demoralizing injury to be plagued with.
Perhaps some aquajogging could be an idea for a few weeks! I've been doing it recently myself for the first time as I have an injury now, and I think I like it! It's apparently the best running specific cross training you can do! Anyways, wishing you all the best on the healing and I'm sure you'll come back stronger!
Medical opinion: DO NOT use ice or anti-inflammatories. Inflammation is a critical part of the healing/repair process. Reducing inflammation, in the setting of acute injury, delays and/or compromises healing. Acetaminophen is not an anti-inflammatory, so it is better than something like ibuprofen in this scenario. Heal up quickly, Sage.
While I agree with this generally (not using a lot of ice or anti-inflammatories and that inflammation is your bodies natural process to healing and a lot is needed naturally in the healing process), I do think some ice (not A LOT!) can be used strategically in the area for (like only 5-10min at a time) in the first few hours/days after a minor twist? The pain pills are another story (can obviously strain the liver and be very dangeours for a lot of reasons etc), but also can be quite effective and I'm wondering though what mechanism you think would compromise healing? I mean the body is still going to kick in a lot of natural inflammation anyway?....actually I meant to pull out a bottle of ibuprofen (instead of Acetaminophen) because I did want an anti-inflammatory....but I only take a very small dose and only for a day or two. Again, obviously I'm not a medical professional so this is my opinion (which is supported by some science that I can cite...as many still recommend RICE) - and curious what are your medical credentials? Thanks for your professional experience and comment.
Vo2maxProductions Thanks for the reply, Sage. I’m a physician (MD). Pain pills are, undoubtedly, good at reducing pain. An important distinction between pain pills is whether they are also anti-inflammatory (e.g. ibuprofen) or not (e.g. acetaminophen). Anti-inflammatories delay wound/injury healing by exactly that mechanism: reducing inflammation... no inflammation = no repair (and less inflammation = less repair). The RICE principle is extremely antiquated and newer research has debunked the long-believed benefits of ice; of course, many well-intentioned but ill-informed coaches/trainers/physicians still recommend it as the first line for treating musculoskeletal injury. Rest/no weight bearing is also being shown to have limited (or no) benefit over weight bearing with tolerable discomfort - except for known fractures, of course.
@@mark_ski Could you link to some more recent studies debunking that ice is effective treatment for these types of injuries? Trust me, I was never into the whole "ice bath" or even cold/hot therapy thing for recovery etc, however I it is news to me that RICE is "extremely antiquated" in terms of "Rest, Compression and Elevation" ? Do you not think Elevation is good either then? As far as the "Rest" goes, like I mentioned in the video it depends on the sprain....obviously the goal is to promote mobility and flexibility as quickly as possible, but realize when I say "Rest" it means "no running with a limp"...not sitting in bed all day with your feet up! And while I agree that ice and anti-inflammatories can be "controversial" I think it probably depends on the exact specifics of the injury, the training load/background of the patient and individual circumstances. I'm definately against "masking pain" with pain pills and drastically reducing/altering the body's natural healing process involving inflammation though....so I do see where you are coming from.
And as another follow up: What do you think of this summary of studies then?: www.ncbi.nlm.nih.gov/pmc/articles/PMC3396304/ . It appears the results are mixed and "inconclusive"...but it also doesn't appear that "RICE" methods are contributing to any 'big negatives" when it comes to ankle sprain recovery and healing (and could actually provide some positive benefits...which also could very well be placebo too).
I've had issues with ankle rolling, and I found that the issue was with the inside part of my Gastrocnemius. It was too tight and pulling my foot inward, making my foot land too much on the blade (the outside edge of my foot). Deep, trigger point massage into my Gastrocnemius with a hard tool loosened it up. I also did some hard rolling, with a wooden rolling pin, on my Peroneals to loosen them up (since those muscles are going to be extremely tight as they contract during the ankle roll which is why the ligament gets damaged instead of the muscle).
Be careful. I rolled an ankle during a trail race last year and walked to the finish line. It bruised a lot like your picture. I ended up (after an x-ray) with a broken the 5th metatarsal. It was called a "Dancer's fracture" by the doctor. They say that a fracture is better than torn ligaments though - I was back to walking/running after about 4 weeks. Take care!
Good advice on medication but for the wrong reason. Acetaminophen does not decrease inflammation. Just treats pain. It has a different mechanism of action than NSAIDs. This is a good thing, though. Inflammation is required as part of the tissue remodeling process that occurs during healing. You don't want to inhibit the inflammatory response after an injury.
Timely. I rolled over my ankle midway through a local fell race a couple of months back. Lots of swear words but it was a minor sprain in the end. Recovered well in most respects but the ankle is still stiff, really neglected my mobility exercises.
I twisted my ankle while I was playing volleyball, it's was horrible experience. My was swelling so bad I am still resting hope get better soon. Did not go to doctor just following R-I-C-E method. Finger cross.
Just my anecdotal experience: after my last minor ankle sprain, I just happened to have an appointment with a functional sports med Dr the day after. He did some light graston and homeopathic injection, along with mobility with and making sure the rest of my lower leg was loose. In my experience it was profound! Back to walking without pain in a week! Keeping moving and massaging the area got me back to running in just over a month! Good luck Sage!
I love running so much and 5 months ago I had my worse ankle sprain ever sent me to the ER Luckily no surgery, but I am still unable to run, and my military intentions have just falling right in front of me. Very saddening and am looking for ways to heal. 5 months and still no running
Hi I have a question! So I sprained my left ankle around 2 years ago (also while trail running). It definitely was the worst sprain I had ever gotten. It swelled up and I was limping everywhere I went. Anyways fast forward 2 years and my ankle now makes a clicking sound while I run. Im almost positive it is because of my ankle sprain. Do you have any tips on how I can possible get rid of this? Thanks
Hi thanks so much for that video ! Do you feel any regrets for keeping running after you rolled in? maybe you know what bone was injured ? by the picture looks like the 5th metatarsal bone was injured, can you confirm it for me? do you have a video maybe of your equipment and what do you like the most just so i can be organized for what to order and what not? have a good one !
no regrets (yet). Doubtful there is any bone issue. Pain is still up high in the ankle joint (not even close to the metatarsal or met heads). Probably some strained (micro tears) in the tendons or ligaments though. I could run now if I wanted to (and have been on 10-14 mile hikes in the mountains) and it is really not that bad
That is not a minor injury; that is a huge odema you had there. I was also horrified by the terrain you were running on. That is extremely dangerous. I fell recently just running on flat pavement, and I broke three fingers! If I had been running on those trails and fell, you could easily hit your head on a rock and die. Be careful, Sage, and hope you recover quickly.
@@isaacfellick6714 I thought my helpful info would be clear enough, but here you are: "If you are prescribed, or are wanting to use, an actual inflammatory, use ibuprofen (advil, etc). Not tylenol, which isn't one." You know, factual information, instead of Sage's unfortunate, lazy error. I say that as true Sage fan. You are welcome.
![[LIVE] : ONE ลุมพินี 78 | คู่เอก "ปกรณ์ vs ฟาบิโอ"](http://i.ytimg.com/vi/LSOmgl0Th2c/mqdefault.jpg)
Bang on Sage. I had the same injury. Completed the same recovery program. Walking 40mins after 8 days. Light run after 13 days and properly running after 20 days. 👍
Step 1: Reduce Swelling and Pain
Step 2: Increase Range of Motion
Step 3: Increase Strength
Step 4: Sports Specific Exercises
Sprained my ankle while skateboarding exactly a week ago by falling off my board and inverting the ankle. I couldn’t step on it for around thirty seconds, but I walked it off and continued my journey with my friend since it seemed perfectly fine and only minimally hurt. When we got to her home a few hours later it progressively became worse; I was limping more and more and it was swelling. I took the train home by myself and couldn’t walk much. By the time night hit, it hurt to stand on it and I began to hop around. Followed the rice protocol and the next day I woke up and I was able to somehow walk… got an X-ray done the day after that to make sure I didn’t break anything because that first day severity felt serious, and the doctor gave me a reusable ace bandage, which is what I was missing at home. At this point it was bruising too, but the swelling went down a bit. Now I’m walking pretty normally and slowly trying to restore mobility and strength through my research of rehab exercises (I used to be able to balance for two minutes straight without wobbling but now I can barely do it for fifteen seconds). It’s still a bit swollen and tender but I’m just sharing this super long paragraph two years late because the way my sprain manifested really mirrors how yours did, so I’m glad I have something to compare my progress to!
Literally did the same thing around the same time. Was thinking of running tomorrow but this was a good reminder that it takes some time and it's better to be smart and cautious! Thanks!
Good luck. I've badly sprained my left ankle many times, and it can happen out of nowhere to me now. I have to wear a stiff ankle brace when I play sports as a result. Doing PT for the first time now to try and "actually" fix the problem. It's a really demoralizing injury to be plagued with.
Perhaps some aquajogging could be an idea for a few weeks! I've been doing it recently myself for the first time as I have an injury now, and I think I like it! It's apparently the best running specific cross training you can do! Anyways, wishing you all the best on the healing and I'm sure you'll come back stronger!
Medical opinion: DO NOT use ice or anti-inflammatories. Inflammation is a critical part of the healing/repair process. Reducing inflammation, in the setting of acute injury, delays and/or compromises healing. Acetaminophen is not an anti-inflammatory, so it is better than something like ibuprofen in this scenario. Heal up quickly, Sage.
While I agree with this generally (not using a lot of ice or anti-inflammatories and that inflammation is your bodies natural process to healing and a lot is needed naturally in the healing process), I do think some ice (not A LOT!) can be used strategically in the area for (like only 5-10min at a time) in the first few hours/days after a minor twist? The pain pills are another story (can obviously strain the liver and be very dangeours for a lot of reasons etc), but also can be quite effective and I'm wondering though what mechanism you think would compromise healing? I mean the body is still going to kick in a lot of natural inflammation anyway?....actually I meant to pull out a bottle of ibuprofen (instead of Acetaminophen) because I did want an anti-inflammatory....but I only take a very small dose and only for a day or two. Again, obviously I'm not a medical professional so this is my opinion (which is supported by some science that I can cite...as many still recommend RICE) - and curious what are your medical credentials? Thanks for your professional experience and comment.
Vo2maxProductions Thanks for the reply, Sage. I’m a physician (MD). Pain pills are, undoubtedly, good at reducing pain. An important distinction between pain pills is whether they are also anti-inflammatory (e.g. ibuprofen) or not (e.g. acetaminophen). Anti-inflammatories delay wound/injury healing by exactly that mechanism: reducing inflammation... no inflammation = no repair (and less inflammation = less repair). The RICE principle is extremely antiquated and newer research has debunked the long-believed benefits of ice; of course, many well-intentioned but ill-informed coaches/trainers/physicians still recommend it as the first line for treating musculoskeletal injury. Rest/no weight bearing is also being shown to have limited (or no) benefit over weight bearing with tolerable discomfort - except for known fractures, of course.
Mountain Stream I’m not disputing that. Just realize that ice is not helping your injury heal faster.
@@mark_ski Could you link to some more recent studies debunking that ice is effective treatment for these types of injuries? Trust me, I was never into the whole "ice bath" or even cold/hot therapy thing for recovery etc, however I it is news to me that RICE is "extremely antiquated" in terms of "Rest, Compression and Elevation" ? Do you not think Elevation is good either then? As far as the "Rest" goes, like I mentioned in the video it depends on the sprain....obviously the goal is to promote mobility and flexibility as quickly as possible, but realize when I say "Rest" it means "no running with a limp"...not sitting in bed all day with your feet up! And while I agree that ice and anti-inflammatories can be "controversial" I think it probably depends on the exact specifics of the injury, the training load/background of the patient and individual circumstances. I'm definately against "masking pain" with pain pills and drastically reducing/altering the body's natural healing process involving inflammation though....so I do see where you are coming from.
And as another follow up: What do you think of this summary of studies then?: www.ncbi.nlm.nih.gov/pmc/articles/PMC3396304/ . It appears the results are mixed and "inconclusive"...but it also doesn't appear that "RICE" methods are contributing to any 'big negatives" when it comes to ankle sprain recovery and healing (and could actually provide some positive benefits...which also could very well be placebo too).
Ouch, glad your okay. Happened to me about 2 months ago. Lucky 🍀 to be back running after 4 weeks off!
I've had issues with ankle rolling, and I found that the issue was with the inside part of my Gastrocnemius. It was too tight and pulling my foot inward, making my foot land too much on the blade (the outside edge of my foot). Deep, trigger point massage into my Gastrocnemius with a hard tool loosened it up. I also did some hard rolling, with a wooden rolling pin, on my Peroneals to loosen them up (since those muscles are going to be extremely tight as they contract during the ankle roll which is why the ligament gets damaged instead of the muscle).
Be careful. I rolled an ankle during a trail race last year and walked to the finish line. It bruised a lot like your picture. I ended up (after an x-ray) with a broken the 5th metatarsal. It was called a "Dancer's fracture" by the doctor. They say that a fracture is better than torn ligaments though - I was back to walking/running after about 4 weeks. Take care!
Good advice on medication but for the wrong reason. Acetaminophen does not decrease inflammation. Just treats pain. It has a different mechanism of action than NSAIDs. This is a good thing, though. Inflammation is required as part of the tissue remodeling process that occurs during healing. You don't want to inhibit the inflammatory response after an injury.
RICE is out. PEACE & LOVE is in. Sorry no link to a study, but easy to find online.
Take care and sending healing thoughts.
Thanks for doing this helpful video. Hope you heal up!
I literally just sprained my ankle on Green Mountain yesterday. Nothing too serious I'm suspecting.
Get well soon!
Timely. I rolled over my ankle midway through a local fell race a couple of months back. Lots of swear words but it was a minor sprain in the end. Recovered well in most respects but the ankle is still stiff, really neglected my mobility exercises.
I twisted my ankle while I was playing volleyball, it's was horrible experience. My was swelling so bad I am still resting hope get better soon. Did not go to doctor just following R-I-C-E method. Finger cross.
Good recovery, Sage :)
Just my anecdotal experience: after my last minor ankle sprain, I just happened to have an appointment with a functional sports med Dr the day after. He did some light graston and homeopathic injection, along with mobility with and making sure the rest of my lower leg was loose. In my experience it was profound! Back to walking without pain in a week! Keeping moving and massaging the area got me back to running in just over a month! Good luck Sage!
so he injected you with H2O? Bahah
Insane just how many people think homeopathy is credible.
When this happens to me, I wrap it up tight and hit the bike for a few days.
I love running so much and 5 months ago I had my worse ankle sprain ever sent me to the ER
Luckily no surgery, but I am still unable to run, and my military intentions have just falling right in front of me. Very saddening and am looking for ways to heal. 5 months and still no running
The same time you got injured I got injured too
Cheese and rice! I was not ready for the trauma.
Hi I have a question! So I sprained my left ankle around 2 years ago (also while trail running). It definitely was the worst sprain I had ever gotten. It swelled up and I was limping everywhere I went. Anyways fast forward 2 years and my ankle now makes a clicking sound while I run. Im almost positive it is because of my ankle sprain. Do you have any tips on how I can possible get rid of this? Thanks
Hi thanks so much for that video !
Do you feel any regrets for keeping running after you rolled in?
maybe you know what bone was injured ? by the picture looks like the 5th metatarsal bone was injured, can you confirm it for me?
do you have a video maybe of your equipment and what do you like the most just so i can be organized for what to order and what not?
have a good one !
no regrets (yet). Doubtful there is any bone issue. Pain is still up high in the ankle joint (not even close to the metatarsal or met heads). Probably some strained (micro tears) in the tendons or ligaments though. I could run now if I wanted to (and have been on 10-14 mile hikes in the mountains) and it is really not that bad
Don't miss that aspect of wearing mega padded shoes, but it's all about the sponsorship.
how is your ankle now?
That is not a minor injury; that is a huge odema you had there. I was also horrified by the terrain you were running on. That is extremely dangerous. I fell recently just running on flat pavement, and I broke three fingers! If I had been running on those trails and fell, you could easily hit your head on a rock and die. Be careful, Sage, and hope you recover quickly.
Huh!!!!!!
I've turned my right ankle
Don't know,how many times?
And i've never had bruises or swelling
Ever hear of anyone like that
First! 🤙🏻
take care of that ankle.
How the fuck do you move so fast down that trail.. I can't run that quick over 5k on a flat track :D
That's pretty bad, zwift 😎
I don't think I have the set-up (or could afford zwift!) regular cycling outside still...until it gets cold soon!
@@Vo2maxProductions true if you've got nice roads around you there's no need. I'm sure you'll be done by the time the weather turns 👍
Why not do some research before putting out bad info?: Tylenol is NOT a nonsteroidal anti-inflammatory drug (NSAID).
So that’s what you take from the entire video. What info do you put out that helps people?
@@isaacfellick6714 I thought my helpful info would be clear enough, but here you are: "If you are prescribed, or are wanting to use, an actual inflammatory, use ibuprofen (advil, etc). Not tylenol, which isn't one."
You know, factual information, instead of Sage's unfortunate, lazy error. I say that as true Sage fan. You are welcome.
@@TheOnlyAsAnd he took one so the impact of either would be negligible anyway
Yes. If a video is played at 30 fps, then in 34 seconds you would have 1000 frames, each of which day 1000 words. 1000 * 1000 = 1,000,000 😉
Ahhhh, that's why you haven't been running
Second!
Nobody should ever run fast on technical terrain with beefy shoes.
That's just asking for injuries.