Rolled ankle...schools of thought on rehab and prevention

[Tiggsy]

Rolled my ankle at b.ball on Thursday, ankle now twice the size of the other!

Never had it so bad before so looked into rehab ideas. Seems that RICE is now less popular and HEM is the new thing. It uses hot/cold immersion, massage and exercise all from day 1 to flush out the swelling and start rehabbing the joint.

Got to say, after my first session of 1 min ice bucket, 1 min hot bucket (repeat for 20 mins) and massage I have gone from a crutch to walking normally (though still soreish) in under an hour.

Reading more of the HEM theory the author is a big fan of unsupported shoes like Nike free....feeling that our over use of £150 Nike airs has left our feet weak and over reliant on shoes with joints that have no need to develop their own strength

I'm big so have always gone for the most supportive shoes but should i try the Zola budd approach?!

Or....do I stick to supportive shoes and get an ankle brace for ball (HEM man doesn't like braces saying they stop the body sorting out it's own strength)

[goldblum]

You could get a medium price pair of trainers and cut a small groove(s) in the ankle/heel area to allow more movement.This was recommended to a friend by a physio

to help with a sore achilles sheath and according to him his heel improved rapidly.