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Ankle injury :(
I was doing a dyno today (google it) and landed off the mat on the general harder foam mat and rolled my left ankle over on itself.
I tapped it up and kept climibing making sure not to use this foot, which was fun actually. What sucks is now I am home, I don't see any busing there is very minor if any swelling but it still hurts to tippy-toe.
So I might be out a while, this is what I thought, but then I thought wait I am on the thrive diet now this will be a perfect chance to check out recovery time on a more serious injury. On a side note I am still going to continue to workout (aerobic and upper body and fingers) while this heals up.
I will start tracking the progress now :)
Sunday Week 1 - Minor swelling, most likely grade I ankle sprain treated only with ice so far and tape for support when needed. Minor pain if any unless presser is applied to the foot when its toe is pointing to the ground. No elevation (will do tonight) and no doctors in the picture yet.
I tapped it up and kept climibing making sure not to use this foot, which was fun actually. What sucks is now I am home, I don't see any busing there is very minor if any swelling but it still hurts to tippy-toe.
So I might be out a while, this is what I thought, but then I thought wait I am on the thrive diet now this will be a perfect chance to check out recovery time on a more serious injury. On a side note I am still going to continue to workout (aerobic and upper body and fingers) while this heals up.
I will start tracking the progress now :)
Sunday Week 1 - Minor swelling, most likely grade I ankle sprain treated only with ice so far and tape for support when needed. Minor pain if any unless presser is applied to the foot when its toe is pointing to the ground. No elevation (will do tonight) and no doctors in the picture yet.
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Replies to This Discussion
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Permalink Reply by Burton on -
Ok its tuesday now and today I pass the 48 hour mark most tout as when you start PT and stop being so gentle with a sprain.
The sprain still has not got discolored but it has swollen a little and of course can still hurt in certain positions. But I can walk without support so its getting better. The movement of the join is less than my good foot, I think due to the swelling.
I have been focusing on very mixed protein sources to ensure I am getting enough essential amino-acids. So I have fallen back on a vegan recipe for my pancakes which work better and have been making my own flour out of different whole grains and beans. So instead of the 2 cups of whole wheat flour in the recipe I will sub in 2 cups of many mixed sources of protein. (buckwheat, splet, tef, yellow pea, brown rice, quinao, hemp etc mixing it up every day)
Pancake recipe
2cup mixed flour
1cup water
2 tbs oil (using coconut oil here)
1tsp baking soda
1tsp baking powder
pinch salt
I am using a warmer water in my vitamix and adding coconut oil first then dry ingredients which have been premixed in another container. This mix will be thick, fluffy, but filling. To get the low glycemic content of the banana normally in a recipe like this (in thive anyway) I make sure to use extra Agave as syrup :)
I have also been drinking a lot of ginger ale, from the thrive diet, for its anti inflammatory uses, I can really tell when I have not drank enough because the pain starts up again. The Anti-inflammatory smoothy is also another goto.
Today I will go out around 4 / 5 pm and do some sport specific training for my upper body and core since I cant climb on my foot well. I might do some light climbing without using my left foot to experiment some with new techniques.
Tomorrow I plan on starting to stretch my sprain and start PT exercises which I have yet to determine. I am sure there is some PT exercises for ankles online somewhere will just have to find them.
While I have never had a sprained ankle before it seems like its healing up rather quick, I will know more after my first day of PT roughly how long it might take to fully recover but my guess right now is a week.
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Permalink Reply by Burton on
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Ok Tuesday I went to the gym but did not do my "upper body / core only" exercises. Instead I started out by taping my ankle really well and attempting to "traverse" (climb sideways) on the wall.
To my surprise I could do this without pain, so I continued to climb as normal only "hurting" myself once on a v6 project I finally sent (climbed to completion). The pain was short lived and reminded me not to "push off" my left foot really hard :)
This morning I woke up from a restless night, due to outside disturbances, and found I could walk normal without support or ankle brace. This is really awesome, though I know certain positions will bring minor pain. The swelling is virtually gone and I am drinking more ginger smoothies / ale to keep it this way. This whole time I have been really pushing the mixed protein sources and ginger.
Today I plan on going to the gym, this now 4 days since the sprain, and I plan on climbing as normal then supplementing core / upper body workouts to make up for having to climb carefully. I plan on sending a project v6, which is only one grade lower my max to date v7.
Wish me luck!
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Permalink Reply by Angela Naeth on -
I would also recommend doing ankle movements at least 3-5 x a day (write the alphabet 3 x times each with your ankle). Movement helps with swelling, recovery and healing. Walk as much as you can. Hot and Cold contrast baths will do wonders now.
And add ina few Energy Optimizer drinks! :)
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Permalink Reply by Burton on
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I have actually tried all the "ankle" recovery stretches and none of them really hurt, so I must have sprained it at a very odd angle. I have identified my "painful" movements and I encroach on these through the day. I have known about the alphabet exercise a while now its a standard go to for rock climbers to train up their ankle strength :)
I walk without a cast or support, though I think I might have re-injured it a little the other day climbing however. Might just go with original plan and just work upper body and core till its healed up enough to climb without having to baby it. Or maybe climbing is just whats needed for PT, since its the only thing that seems to "activate" the pain :)
Guess I will see :) ....
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