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ankles, ligaments and squamish
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imcd


Dec 21, 2005, 11:35 AM
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Registered: Nov 25, 2003
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ankles, ligaments and squamish
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Ok, know there are similar existing topics already but..
the other day I fell off of a rock and landed in Squamish. at first my ankle swelled up a lot and became pretty bruised. a week latter a lot of the swelling has gone down, but it is still fairly colorful. I can stand on it and apply weight, but can't move with weight on it. When I have stretched tendons in the past it generally would have been better by now, which leads me to think that I might have strained a ligament. How long has a similar injury kept you out for? what helped and what was detrimental? thanks.


styndall


Dec 21, 2005, 11:50 AM
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Registered: May 29, 2002
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Re: ankles, ligaments and squamish [In reply to]
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Rest, ice, compression, and elevation.

Plus, I've used ibuprofen like a fiend, to kill the pain and the inflamation.

If you've got decent insurance (and you're in Canada, so you do) go to a doctor to be sure nothing's gone terribly wrong.

Don't do things that hurt.


ryanb


Dec 21, 2005, 12:23 PM
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Re: ankles, ligaments and squamish [In reply to]
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I had a similar injury at the start of the spring a couple of years ago. Fell out of a crack and my foot didn't. Was on crutches for a week or two didn't climb for a month or two and still have occasional twinges of pain. It was a total bumber but I did discover a great method for dealing with injuries in 'performance rock climbing' by dale goddard and udo newman. Its basically four stages with the most important thing being to not progress to the next stage untill you can do so without pain (either during the training or the next day)

1 Rest ice compress elevate (Rice) untill swelling goes down, you and you can begin to use the ankle without pain. Ibuprofen is nice during this stage as it does help with swelling.

2. Rang of motion. Begin gently moveing the joint through its range of motion. The idea is to promote blood flow etc. For ankles the classic excercise is to 'write' out the letters of the alphabet using your toes. You can also start bikeing or doing other excercises that don't really use the ankle during this phase.

3. Light resistence. Start moveing the joint with soem resistence, gradually adding more. Elastic bands are good for ankle injuries. I started climbing a bit during this phase (with tape) but probably shouldn't have. Be carefull to strenghten all the muscles suporting the joint in a balenced manner.

4. Gradually start climbing again foucusing on low intensity movements and good technique.

For conective tissues the first stage can last up to two weeks and the others up to 6. Fortunatelly its the start of winter so now is the perfect time to focus on non ankle intensive training.


Partner tattooed_climber


Dec 22, 2005, 10:20 AM
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Re: ankles, ligaments and squamish [In reply to]
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this belongs in the injuries and accidents forum

and ya should see a doctor


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