Ankle roll out
last april while at cheerleading my ankle rolled out and i heard a pop. the next day my ankle was swollen and it hurt to put too much pressure on it. however the pain subsided and the joint felt better. a week or so ago my ankle started bothering me again what should i do
1 Comment found
Sebastian
First of all, I want you to know that I am not a specialist, I am just a person that experienced something similar.
In the fall of 2001 I injured my ankle in the same way. I didn’t hear a “pop” but I am sure I had a ligament rupture in my ankle.
I see that the swelling is gone, so I will tell you what I did after my ankle returned to a normal size, while feeling just a little pain. First of all, I used an elastic cast. You don’t have to use it all the time, but if you spend a lot of time staning up or if you train, I’d advice you to use one.
Secondly, after damaging a ligament in your ankle (which you certainly did), you lost a lot of flexibility. So, a good idea would be to do flexibility exercises for your ankle.
Thirdly, you have to exercise your ankle because by doing this you will strenghten the muscle and the ligaments that form your ankle. In order to do so, you can move your ankle in a) plantar flexion, b) dorsal flexion, c) eversion and d) inversion. You can also do all these exercises in one by doing a circular motion of the foot (try to move it on both clock-wise and anti clock-wise directions). Another good exercise would be toe rising.
Finally, after you do all these exercises, as well as before having to exercise, going for a walk or going out, I’d suggest you to massage your ankle region and your foot.
good luck