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05-07-2006, 11:20 PM #1
I rolled my ankle for the first time....what should I do?
okay...yesterday...basically it was a game of doubles and what happened was the shuttle was flying highwards into my forehand area and I was back so I decided to jump towards it and smash it. So basically what happened was I leaped sideways back smashed it then somehow landed on the side of my foot and rolled over my ankle (there wasn't any cracking or popping noises involved...luckily). I got back up sorely and we bascially lost 5 points straight (damn new rule)....the soreness reduced as the game went on and as soon as we finished that set I went straight towards the bench and rubbed on some external medicine cream to soothe the pain.....I continued the match and we eventually won in two straight. After a break of 2 hours in which I rubbed on more ointment...we played a final game and lost it in 2 close sets.....that afternoon however my ankle bulged to like half a tennis ball...i dont recall any wierd colours on the ankle...just puffy. I just bascially iced it and put on more ointment. The size of the swell has reduced since....but I heard that if you roll your ankle and fail to treat it properly and let it heal your ligament will be stretched and your ankle will never be the same again. This is my first serious injury and I am completely freaked out. What should I do?
05-07-2006, 11:26 PM #2
With any injury fololow the rules of R.I.C.E. which are Rest, Ice, Compress, and Elevate. It sounds like a twisted ankle, so don't freak out about it. If the swelling is going down along with the pain that it's getting better. If it's not then go see a doctor, heck if your really worried about it go see one right now. Otherwise I suggest wrapping it with ace bandage and keeping the area warm during the day then doing a ice/warm water thing with it for a bit during the night. hope your ankle gets better.
05-08-2006, 01:20 AM #3
do balance excercises. will help HUGELY! For me half spheres work best
05-08-2006, 01:39 AM #4
I sprained my ankle so seriouly once...it was like completely twisted. I couldn't walk for like 3 days and couldn't play badminton for 3 months.
Am okay nowie...hehehe.
05-08-2006, 08:52 AM #5
what i learnt from my parents is that you only do one treatment, either cold or hot and definitely not both. so either only do ice or only do the ointment/rub stuff.
they also said that it's better to rub it vigourously [therefore providing heat] even if it hurts a lot. in the long run it's better to rub it because you 'rub' the injury out...that's what's in one of those chinese saying =/
good luck, hope it gets better =)
05-08-2006, 04:49 PM #6
yes, and besides the things you put on your ankle and feeling if you have any pain is this: the famous Rion's RRR injury removal program ....
It stands fo: Rest Rest Rest. You do not want to play again to quicly after your injury, to find yourself making it worse because it isnt really completely over yet!
I certainly hope you will be able to play again soon, and for now: good luck with it!
05-08-2006, 11:26 PM #7
yea I went to the doctor and she said it was fine...take it slow and use ankle support to strengthen the ankle...she told me that I got some good advice...thats why my ankle is healing so fine....thanks all for helping out...be back in action in a couple of weeks time...in the meantime...more baddy videos to crave my addiction....lolz
05-09-2006, 12:37 AM #8
OK the real question is were you wearing badminton shoes?
05-09-2006, 02:15 AM #9
Speaking of which I just rolled my ankle today because of some dust on the floor. Lesson to be learned is to always check your court before you play. As for the cold/hot thing, I was thaught to use warm to help healing while cold to help reduce swelling and pain. The idea of combining them together for treatment isn't new, hence products such as icy hot, etc. As for rubbing the injured area, it's a eastern style of medicine that can be used for minor injuries but be careful about applying the same tatics to anything serious.
05-09-2006, 02:17 AM #10Originally Posted by Lin Dan-Fan
05-11-2006, 01:40 PM #11Originally Posted by Lin Dan-Fan
05-11-2006, 03:57 PM #12Originally Posted by Lin Dan-Fan
Anyhow, the steps I usually take when I sprain my ankle:
1. Get the swelling down using RICE
2. Regain full range of motion
3. Work on balance
4. Strengthen muscles using elastic physio-bands
5. Low-impact cardio exercise like cycling, to get some circulation going in the area
6. Light-impact exercises like jogging or skipping to regain timing for the ability to absorb force
7. Start introducing different movements, like lateral shuffling and pivoting as you get stronger.
8. Back to badminton!
Let pain be your guide. If you feel pain, back off a little, but do make sure that your ankle is fully functional before you jump back into a game situation. There's no point risking more severe injury to yourself.
05-11-2006, 04:13 PM #13
I did exactly the same thing last year, I found the exercises on the following website very useful for strengthening the muscles http://www.mckinley.uiuc.edu/Handout...klesprain.html
PS I wouldn't recommend playing again for at least 3 weeks. When you do return make sure you warm up, wear a decent ankle support and take it easy at first. I know plenty of people who have come back too early from injury only to make the injury even worse.
Last edited by Rob_L; 05-11-2006 at 04:15 PM. Reason: grammer errors
05-13-2006, 12:49 AM #14
how could you continue to play when you hurt your ankle. I sprain my ankle 3 times, and each time i have to forfit the game. It hurts a little afterward but the next day i barely able to walk. Just take some time off for it to heal.
05-13-2006, 01:24 AM #15
Ouch, i semi-rolled my ankle once. I did a jump smash and landed akwardly and almost rolled my ankle. The pain was excruciating. It hurt so bad in the morning but healed in a few days.
05-14-2006, 11:29 PM #16Originally Posted by yoyomonkey
Well its been over a week and my ankle is a lot less swollen....just some slight bruising, my ankle is visible again and I can start moving around with a lot less pain. I've been occasionally doing some of those exercises from Rob_L and my ankle seems less tense now.
Thanks a bunch for everyone's advice much appreciated!!!!!
btw I was wondering...on average how long does it take to heal and play competitively again and when I play again is it better to tape it, use ankle support or use ankle brace?...I mean I've heard that once you've rolled it, it'll never be the same again because the ligament has stretched and you're more prone to spraining it in the future so I guess its worth using one of these when I get back on court
05-15-2006, 05:30 AM #17Originally Posted by heijihattori
Ankle braces can help protect your injury, and are therefore excellent for gentle rehabilitation to exercise. When I sprained my ankle (badly), I rested for several weeks, then returned to non-competitive badminton (walking around the court) with an ankle brace.
Once the injury is stable, however, you should remove the ankle brace. If you continue to wear an ankle brace for a long time, then your recovery will be stunted. Wearing an ankle brace hinders your ankle's ability to relearn how to stabilise itself. The ligaments need to be trained again; they should be able to control the stability of the ankle joint, but if you wear a brace they will be inactive.
If you return to competitive play wearing a brace, then you have done things in the wrong order. If you still need to wear a brace to keep the ankle stable, then the injury is too severe for competitive play. Stick to slow-paced, gentle exercise or casual badminton, wait until you have recovered sufficiently to remove the brace, wait a bit longer while your ligaments relearn how to function, and only then consider returning to competitive play.
Physiotherapy can also be invaluable.
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