Monday, June 10, 2013

Best Way To Recover From An Ankle Injury

Ankle injuries are common in basketball. When we jump in the air, we’re bound to land on someone’s foot. My worst ankle injury was on a fast break and after I shot a lay-up I landed on my opponent’s foot. Felt a pop and it was probably the worst pain I’ve ever been though.

R.I.C.E is the most well-known term for ankle injury recovery. Rest, Ice, Compression, Elevation. Rest as much as you can. Ice as much as you can. Keep the ankle compressed with a wrap. And elevate the ankle above the heart.


What I do a little different from some people is the ice part. Instead of resting my ankle on an ice pack or wrapping the ice bag on the ankle, I will fill up a bucket of ice water and stick my foot in it. Do this for 15 minutes in, 15 minutes out. Sounds miserable and it is. Well, it actually is only miserable for the first 5 minutes and after that your foot goes numb and can’t even feel it.



You may enjoy the numb foot because of how bad the pain is from your ankle injury. I’ve also noticed the more you do stick your foot in a bucket of ice water, the less you notice that initial 5 minutes of misery. Use the ice bucket and recover faster!

Here are some exercises to help avoid ankle injuries - Pre-Hab!:


1 comment:

  1. You got possibilities here. First, ice your ankles after you run. See if that helps. You might want to ease up on the distances you run. 
    http://www.footcentersofnc.com/doctors.html

    ReplyDelete