Lame Ankle Injury

They say that spraining an ankle is worse than breaking it; I'm not sure about the pain spectrum, but as far as likelyhood of reinjury, this is absolutely true.

Listen, its up to you to know how your body works. Do a ton of research http://en.wikipedia.org/wiki/Sprained_ankle wikipedia: always a great start.

RICE is king

Rehab exercises? Yes! Remember, your ankle and your injury are different than anyone else's. Do research, sensitize yourself to the joint, to the injury, and to what movements are needed to heal. For starters sit down and use your hands to guide the ankle through its present range of motion.

How familiar are you with your feet in general? Especially as a martial artist it's important to have a working relationship with each of your body parts. self massage, stretching... i literally talk to my body. With this as a baseline, injuries are fewer, and when i do pull something 'lame' and hurt myself, its easier to identify the problems and the solutions.

I've assisted with the rehab of many knees and ankles, but in the end, the secret is that body knowledge should be intuitive.

Happy Healing my friend! Make it strong and flexible.

Well, I know what you mean. I feel like the majority of rolled ankles come from sidewalks and steps, so how do you prepare for agility tests at any random moment?

Strength and Flexibility. If you like, shoot me a PM and we can talk about specific exercises that I use.

Basketball as rehab for a rolled ankle probably isn't a good idea. Jumping up and landing on other players feet is a common source of injury.

FYI: My expertise in knee and ankle injuries is simply from interest and experience. I've mined a lot of data that I use personally and like to share.