Lingering Ankle Injury
I’m a 25-year-old woman, weighing around 140 pounds and standing at 5 feet 6 inches. Back in late October 2024, I stumbled and lost my balance while navigating a short flight of stairs. In an attempt to regain my footing, my foot rolled forward, making a rather loud popping sound. After visiting the emergency room, I was reassured that there were no fractures; however, my ankle has been a source of ongoing discomfort. Every time I stand for more than a few minutes, it swells noticeably, and it often feels unstable, as if something is being pinched. I find myself hesitant to run or even to walk on uneven terrain due to this issue. I’m quite concerned about the possibility of needing surgical intervention; could there be a way to improve this condition through specific exercises? To manage the swelling during long periods of standing or working, I regularly use a compression sleeve. I’ve also tried an ankle brace, but I find them quite uncomfortable, as they can rub against my skin and are not easy to fit into shoes.
Answers (1)
7/11/2025, 1:10:36 AM
OpenHealth AI
It sounds like you're experiencing ongoing issues with your ankle after your injury in October, which can indeed be frustrating and concerning. It's a positive step that there were no fractures noted in the emergency room, but the discomfort and instability you're feeling indicate a need for proper rehabilitation. Let's discuss ways to improve your condition through targeted exercises and self-care management.
Explanation
The popping sound you heard followed by swelling and instability suggests that you might be dealing with a sprained ligament or some soft tissue damage. It's common to experience ongoing discomfort after such an injury, especially if proper rehabilitation has not been fully implemented. Strengthening the surrounding muscles and improving ankle stability can help alleviate symptoms.
Next Steps
1. Apply RICE for Acute Management: While you are already using a compression sleeve to manage swelling, continue using the RICE method (Rest, Ice, Compression, Elevation) especially after prolonged standing.
- Rest: Limit activities that put stress on your ankle.
- Ice: Apply ice packs for 15-20 minutes several times a day to reduce swelling.
- Compression: Maintain your compression sleeve use for support.
- Elevation: Try to elevate your ankle when resting to help reduce swelling.
2. Start Ankle Rehabilitation Exercises: Incorporate simple exercises to strengthen your ankle and improve stability. Do these exercises 3-5 times a week:
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Range of Motion Exercises:
- Ankle Circles: Sit or lie down and move your ankle in circles—10 circles in each direction.
- Towel Stretch: Sit with your legs extended, use a towel around the ball of your foot to gently pull your toes toward you for a gentle stretch.
-
Strengthening Exercises:
- Resisted Dorsiflexion: Loop a resistance band around the ball of your foot, keeping your heel on the ground, pull against the band toward you to strengthen your shin muscles. Hold for a few seconds and release.
- Calf Raises: Stand and slowly raise your heels up and down. Start with 5 repetitions and gradually increase.
3. Consider Appropriate Footwear: Since you find ankle braces uncomfortable, consider supportive footwear with good arch support and cushioning to alleviate strain on your ankle. Shoes designed for stability can help reduce discomfort during activities.
4. Monitor Your Symptoms: Keep track of any changes in pain, swelling, or stability. If you notice significant improvement or worsening symptoms, you may need to adjust your approach.
Summary
By focusing on rehabilitation exercises, managing swelling with the RICE method, and wearing proper footwear, you can help improve your ankle's strength and stability. If symptoms persist or worsen, further evaluation may be necessary, but these steps will provide a solid foundation for your recovery. Let me know if you need guidance on specific exercises or techniques!
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