L Foot, Ankle Sprain
2018-11-03 – 2019-01-31
Grade: 3
Sprained ankle in race. First ankle sprain that I can remember. Was hoping it wouldn't be a sprain at first but could tell it was a bit more than the usual roll. Tried to walk it out and that helped a bit. Then got on the bike without any issue but eventually it (primarily my Achilles) tightened up on the bike and showed a little bit of swelling
Finally started some pain meds and an ace wrap which didn't seem to help at all. Got taped and a secure brace and then pain meds kicked in with another dose immediately following.
Slowly began to loosen up again but was still difficult on downhills and could feel instability when rolling a bit.
After race/during rest it tightened up and swelled up a bit more for a few days. A few more days I could walk on it without noticing. A few more days and I could run on stable ground but would be sore after.
Achilles has been tight throughout. Stretching doesn't seem to be lengthening it. That calf is already chronically tight, to begin with.
Ended up getting quite a bit of rest in Jan because Katie had pneumonia and everyone else was getting sick too which meant not much time to train.
Did some PT with Jordan that helped stretch it out but it still feel tightness in it with certain movements. Likely will just stretch fully again with time.