I think I either strained or sprained my ankle -grade 1 for both- and I have to instruct rock climbing this weekend, so I need to get it fixed within 4-5 days. How do you deal with training injuries yourself, are there any forbidden techniques you know of?
>>77404946Grade 3 ankle sprain changed my life, never the same, USA health insurance won’t pay for Brostrom procedure either, considering trip to Turkey to have it done. Chronic instability ruins life. Unless your ankle is showing crazy ecchymosis it’s likely grade 1 or below. RICE.
>>77404946isometric holds targeting the affected tendon / ligament and a whey + collogen supplement https://www.youtube.com/watch?v=GJuzyy2YRRkhttps://www.youtube.com/watch?v=LRAmx8hbJnU
Took a long time for me to recover fully, but sometimes I still just slips out of place if I move wrong and it's a full body seize up when that happens
>>77404946I wore an AFO brace plus compression sock for one last summer, not exactly sure the grade but it fully recovered within around a month starting with minimal weight bearing and swimming only, graduating to walking normally again.
>>77404946>full rom preventative strength and mobility workSome tissues do not heal. Cortisol, hgh, steroids, surgery are what you should look into before it gets worse.
>>77405810>not exactly sure the grade but it fully recovered within around a monthgrade 1>>77405820>Some tissues do not healligaments do not heal in a sense, they simply scar over, a true grade 2 or 3 is a ticking timebomb forever after apparent recovery
>>77406195>ligaments do not heal in a sense, they simply scar overBoron skill issues.
>>77408424Dense, fibrous connective tissues like ligaments have very limited blood supply. In human medicine, a torn or structurally compromised ligament requires mechanical stabilization, physical therapy, or surgical repair. No amount of oral trace mineral supplementation can reconstruct structural collagen tears in human joints
>>77405359Do it. I had 2 surgeries on my big toe cause the damn nail had pearced something somehow and got my shit infected like a mf. Both big toes got ingrown nails i couldnt do anything about with regular care. Shit, both suddenly at 26 became insanly sensitive and fucked to use, after 3 years of just living with the pain and not noticing the toll i realized i stopped living, no combat sports no more running, bareley any sports involving my feet, no more dancing... jack shit basicly, all the things that kept me sane and fit just slowly eroded away without me realizing. Listen i tried doing bjj like a year ago, one wrong toe touch to the mat caused eye gouging ass pain. Get it done, dont be skimpy with your money on that shit my man. I broke my wrist once, that shit wasnt nearly as bad as a body part thata continuously in use and is constantly flaring up in retarded amounts of pain
>>77405359>RICEWrong. Modern science goes completely against RICE. RICE only alleviates inflamation and pain in the moment but prolongs the healing process. >RestWrong.Low impact zone 1 or 2 cardio improves system and localized bloodflow, increasing nutrient flow to damaged area and speeds up healing.>IceWrong.Ice limits bloodflow to the area and inflammation. Your body needs inflammation to know where to go and fix it. >CompressionWrong. Limits bloodflow. Slows down healing process.Prolongs misery with temporary moment of breather.>ElevationWrong. See aboveInstead of going to Turkey try bpc-157, tb-500, ghk-cu and kpv blend subcutaneous injection, high collagen supplementation (type 2), bonemeal, bonebroth and red light therapy and sauna.Literally going against RICE would be better than fucking up your tendons by shrinking them and putting strain on them with ice.
>>77408547>Dense, fibrous connective tissues like ligaments have very limited blood supplyWhich you don't help with RICE method. You help it with red light therapy, sauna and TB-500 to promote blood flow ya dingus
>>77404946Nice timing!I rolled my ankle yesterday and am struggling to walkWhat is the consensus on hot-cold therapy (contrast bath)? I was thinking of doing 2 tubs, one with ice water and the other with hot water and dunking them in for a few minutes per tub. I have already have some hydrolyzed collagen powder in my closet, do I need to take vitamin C if I eat a lot of citrus? I have an orange and a mandarin tree that is fruiting right now so I basically have unlimited oranges and mandarins to eat for the next month.My mum says to take ibuprofen but I am refusing. My logic is that if I take something to reduce inflammation, then it will heal slower and I am more likely to do dumb shit and hurt it again since the pain is inhibited. Is this sound or retarded?
>>77408843>retardedif it is still bruising and swollen in 48 hours go to urgent care, do not walk it off, you could have a break. Splint it or wrap it and move as tolerated, the difference between a grade 1 sprain and grade 2 grade 3 is tremendous. But start focusing on strengthening peroneal tendons and stretching achilles, now that you have injured it once which is number one indicator of injury. is gay af but balance single leg and resistance bands is your future. you can actually begin some ROM stuff if the pain is tolerable, like right away, for grade 1 that is normal and best practice
