On Jul 18, 10:56*pm, "js.b1" wrote:
Go up on all fours less the sprained one.
Come down on your bum, with sprained leg crossed.

Prepare for the next sprain:
Buy an Equine instant ice pack off Ebay, you burst a bag in a bag
which makes it go cold. One in the van.
Buy an ice gel pack which you leave in your freezer.

Sprains follow a path.
1 - injury, then immediate bleeding - get ice on FAST. The faster you
get the ice on, the faster you will recover.
2 - stiffness - you need an elasticated bandage. Powerlifter
elasticated knee bandages are the best because they have two
rubberised sections interwoven with the elastic so they naturally grip
when overlapped without having to be tight. That makes a very big
difference in that turning over at night does not wake you up with
pain, it supports without restricted bloodflow. Normal bandages are
crap in comparison.
3 - recovery - load the ankle for 5 mins at a time standing, if pain
builds sit down, repeat every 30mins or so. The body adapts, but there
is a thin line between adaptation & injury so you want to stay in the
adaptation side of it.
4 - re-mobilisation - staying off any joint will result in it becoming
stiff making recovery slower & putting load on other areas. When you
are young this compensation is not noticed, as you get older it is.

Sprains may have a cause.
1 - you may wear one side of your shoes more than another
2 - one leg may be longer than another (not uncommon)
3 - you may have an unknown spinal injury (any history of back
problems?) which can result in foot strike not being particular clear
re feedback when tired (sciatic nerve)
4 - you may have tight hamstrings (to use their short name) which can
increase chance of sprained ankle but also knee loadings

The best thing you can do is twice a week swim for 30mins.
Swimming involves a fluid in front of & behind limbs - so acts as a
natural brake to movement reducing peak loads on joints, ligaments &
muscles. It is a wonderful rehab medium. Swimming also, critically,
strengths muscles that are not normally used which means they can be
compensatory for other problems. Remember when you have any injury the
body seeks to compensate, in doing so that can create problems in
itself. Swimming is very effective. Humans have not fully adapted to
walking on two legs, there are a few hundred thousand years to go yet
re L5-Sacrum angles. Some people are several hundred thousand years
behind, but they tend to work at Argos. Doing 20 lengths a week twice
(or 30min starting out) is quite sufficient, the benefits are very
noticeable skeletally, musculatory & circulatory in later life.
Medicine is great at giving a **** quality of life for longer :-)

Considering your occupation is notorious for injuries, start swimming
because it makes a big difference re shoulders, intercostal muscle
strength (ribs), knees, ankles & particularly back. Specifically it
will improve your "gait" - the way you walk becomes less falling and
more controlled muscle motion. You can always spot a well practiced
sprinter, because they walk in slow motion with proper pelvic control
& balance :-) You can always spot an idle one because when they run
they do not lift their knees, usually girls because their mothers
screamed "you can keep your bleedin' legs together even when you run
you tart!".

As someone else said, are you finished yet? Are these imponerably long
replies some kind of ego trip?

MBQ