Ankle Rehab
I sprained my ankle at Ben Lomond last weekend and it has turned out to be a bit worse than I feared. I had hoped it would be ok for Gypsy Glen, a hill race local to Tweeddale, but there was no chance of running there. I think I have a grade I sprain, since I could bear weight on my foot straight away, but since I kept running on it at the race, I must have made the swelling worse. I couldn't get the swelling to go down, particularly since I had to go to work (back on the bus, no cycling or running in), which meant being on my feet and not being able to keep my ankle elevated and iced.
So, I resorted to the wonderful Internet to find ways to improve my rehab time. The problem I have now is getting my ankle ready for the Isle of Jura Hill Race a week today. Unfortunately, there now seems little likelihood that I'll be ready but I need to give myself a chance.
By the end of this week, the swelling had reduced a bit but not enough to do any rehab on the ankle, so I found a programme which I hope will work. Job 1 - lose the swelling. This meant doing a very odd exercise which used my body's natural processes to get rid of it. Off to the gym, I had to immerse my foot in ice for 15 minutes (excruciatingly painful) and then walk backwards on the treadmill at a 8% gradient for 15 minutes, which pumped the excess blood away from my ankle. I repeated this 4 times and by the end, the swelling was much reduced. Well worth the pain and the funny looks in the gym.
Rehab started in anger today. I have a wobble board which I'm using to stretch and strengthen the ligaments and I'm working on my balance. The pain has mostly gone but the ankle is stiff. I ran for a couple of miles on the road this morning with no ill effects. I need to keep working on improving my range of motion and strengthening the ankle for the rest of the week (and beyond), as well as working the right ankle (my weaker one) at the same time.
I am doubtful about Jura, although we are still going for the trip with the girls. Still, I'm going to give myself a chance and make a decision when I get to the island. If I don't make it, it won't be the end of the world, although I'll be disappointed. I'll race Loch Lochy and/or Arrochar in June to make up for it.
