Carlo Pati's Triathlon Blog

Recently, I tore my ankle ligaments. My life suddenly took a new twist. The limitations set upon certain aspects of my life brought my 2011 triathlon race plans of taking part in an Ironman 70.3 into question. Was I able to run again freely? Was I going to be handicapped by this injury for life? Will my ankle be as before? 

In my youth soccer days, I had a few ankle injuries. But, I've forgotten all about them. This injury caused a pain I didn't remember having ever before. For minutes, I was holding my ankle after I twisted it. I was moaning loudly. I was overwhelmed with violent signals of pain. Thoughts of "Oh, no! Please, let this be just a simple sprain. Let this be over in a few minutes". I wanted to have the assurance of being able to quickly continue my running training.

You see, I just had bought a Polar S3 Stride Sensor that would send my running cadence data from the pod attached to my shoe to my Polar RS800cx Pro Team Edition  to better tune my running stride. After, I completed my first Olympic distance triathlon in Coeur d'Alene, Idaho, I targeted my run and swim times for needed improvements. So, using a foot pod was going to provide me information on how quickly I turn over my legs during a run. The common rule, so it seems, is to maintain a cadence of 80 – 90 strides per minute. 

Concerned about a more serious injury, I went to the doctor right away to get an x-ray. Fortunately, nothing broke. But, the anterior and posterior talo-fibular ligaments were sprained with a grade II or grade III severity. The doctor could not say for sure. I would have to take an MRI in order to be certain. We did not proceed with an MRI because it did not make much of a difference as far as treatment was concerned. Based on his diagnosis, I am looking at a 4 – 6 months complete recovery. I was heading into the off-season anyway which lessened the gravity.  

Nonetheless, I was bummed. Walking on crutches and my foot in a big black boot was worse than the sprain itself. I was adamant to get back on track quickly. However, the first week all I really could do was rest my foot up high and ice it as much as possible. I applied Arnica Gel regularly.  

For anybody dealing with an ankle ligaments sprain, as soon as you can, get electrotherapy and ultrasound therapy from a physical therapist. Don't waste any time with it! It reduced the pain and swelling by 50% within a couple of days. I kind of did it the hard way and went to a sports rehab center first where they put me on vibration plates. But, this was too strong and too soon. It worsened the healing process. 

However, 6 weeks after the incidence, the swelling still has not gone all the way. Three times a week I get treatments at the physical therapist. Electrotherapy, ultrasound therapy, 10 minutes of light biking, balancing exercises on the mini trampoline, flexing and extending exercises, different lunges with weights, as well as tippy toe and heel walking. 10 minutes of Icing concludes the therapy session of the day. On off days I repeat the exercises three times at home or at the gym. Though, the range of motion and strength is improving, I am now adding daily dosage of nonsteroidal anti-inflammatory drugs for the next 7 days in the hope of bringing down the swelling all the way.

Aside from physical therapy I kept a training program going to stay in shape as much as possible. Since I couldn't do any running training, I decided to focus on swimming. It has been the best form of exercise for my ankle. After a 45 minute swim drill, the ankle feels lose and free of tensions. As if I did not have any sprain whatsoever. I also found the elliptical trainer very useful. It provided a safe way of walking while increasing my heart rate up to 90% of my max. Biking, both road and stationary, always worked for me because the light flexing and extending motion did not bother the joint at all. If anything it seemed to strengthen the ankle. I also did some core strengthening and some resistance training.

After the major pain and limping subsided the smaller improvements are taking place now. A multi-pronged approach definitely supports the healing process. From physical therapy, to light exercises  (biking, swimming, elliptical trainer, walking/hiking, weight and strengthening training), to good nutrition and rest all helps in the long term. Psychologically, the down periods were challenging. I bridged those with socializing and a glass of wine, or two . You got to have fun, too. 

Feel free to leave comments, ideas or suggestions. I may post some more when I am all healed up. 

Cheers!