Sprints, the day after... ankles HURT! Ice or heat? page

[davem]

Did my sprinting on saturday, was ridiculously hot, and could only get through 6x 100m sprints.

Today though, ankles are crazy sore, anyone have any suggestions to get them back into normal shape, should I ice them? Should I heat them? This is just new and unpleasant.

(I am at a 11:10 mile pace, and that slows to about a 12:00 or so at 5k distance.)

[mobettabody]

Ice - for sure. And give them a little rest.

[Tawny]

Ice - for sure. And give them a little rest.

+1

[loafingcactus]

RICE, rest, ice, a light wrap (not too tight!), ice, perhaps an aspirin

[pyro13g]

RICE, rest, ice, a light wrap (not too tight!), ice, perhaps an aspirin

Got ice twice, last is elevation. Ice for acute injuries like something that makes you swell up like a sprain. Or after an activity that aggravates a chronic injury.

Heat is to loosen up tissue and stimulate blood flow to an area. When I tweak my back it get's ice for a day our two and then heat after that. Snowboarding can get my lower back chronically sore(tight) and I only use heat and moves from therapy for my back..

When I dislocated my knee I iced after therapy(very sore) and then used heat in between sessions.

[davem]

Yup, got the RICE instructions today from an LPN. Apparently this cramped calf problem I've had (on top of my ankles!) since the warrior dash was a minor tear in my achilles.

I think I'm on light duty for a while, training for this 10k can wait week.

Rest, Ice (Vodka), Compress, Elevate (bourbon).

Thanks for the replies. I'm a mess this week.