Prior Ankle Sprain Causing Pain Again After Exercising

[boba7523]

I sprained my right ankle inward about 3 years ago and never did the proper healing techniques or went to see a doctor. I just let it heal by itself. Over the past 3 years, my ankle and the entire right leg has been fairly weak and would get very sore when first waking up (i'm thinking it's the lack of blood circulation), and even throughout the day the right leg would just feel weak. This ankle sprain caused my right calf to be sore as well.

Just a few days ago, i joined a kickboxing class where we had to kick with our leg. After one session, i had a very small bruise on my ankle where i sprained it 3 years ago, again i ignored it. I persisted with the kickboxing and kicked more with my right ankle and now the ankle bone is a little bruised as well.

I provided pictures of the spot that was bruised from my ankle sprain 3 years ago.

[b]I'm pretty lost right now as to how to heal,re-strengthen my ankle, and also get rid of my calf soreness. I really want to see a sports injury doctor but because i have no insurance (21 years old with financial problems), doctors are very expensive and i cannot afford it . I was hoping that you guys could give me a helping hand on how to heal my ankle and restrengthen it.[/b].

Thanks guys and have a great day!

[Heidi]

Start off with really working on stretching your calf musles. Tight calf muscles is the biggest problem following an ankle sprain which ws not rehabbed

[boba7523]

[QUOTE=Heidi;5446]Start off with really working on stretching your calf musles. Tight calf muscles is the biggest problem following an ankle sprain which ws not rehabbed[/QUOTE]

Got it, thanks! I've been forgetting about this forum since it requires a moderator to approve the thread before becoming.

Aside from stretching calf muscles, should i also do calf raises and other calf strengthening exercises? What about the various ankle strengthening exercises found on Youtube?

Thanks for the advice Heidi!

[Heidi]

Yes definitely ankle strengthening as well, rehab bands are particularly good for inversion/eversion - sideways movements.

[boba7523]

Thanks guys.

Thing is, i do my everyday activities such as walking, and kickboxing with the ankle so i think it's getting enough movement?

Also, i get a pop sound whenever i walk up the stairs from the ankle... I got an x-ray and it says no bones are damaged...

Also when i wake up, it my calf muscles feel very sore. I guess it's from lack of circulation?

[Heidi]

Daily activities aren't enough, you need to be doing specific ankle mobility and strengthening exercises to build up and improve the weaknesses.
Tightness in the morning is common as the calf muscles tighten up overnight when not being used.