2

votes

I blamed Paleo (so sorry!!): hack my sprained ankle please!

Answered on August 19, 2014
Created April 06, 2012 at 1:02 PM

It turns out what I thought was low carb induced foot cramping (from electrolyte issues) was actually a sprained ankle. I just noticed it is swollen, and black & blue area on top side of foot. Sorry Mr. Paleo, please accept my sincerest apologies.

I have no idea how this happened as I don't remember injuring it.

Anyway, what's the best way to deal with it?

When I thought it was cramping, I was trying to stretch it out.
Was that bad?
Did I make it worse?

It's about a week old so prompt icing isn't an option (assuming that's what I was supposed to have done.

So, what would a caveman do?

Thanks, Mike

43dc998b8af3681e014226f84ed9ce2a

(30)

on April 21, 2012
at 03:13 PM

Sorry I didn't respond--wasn't able to because I just joined! What did the podiatrist say? Hope it gets better soon! Both my podiatrist and chiropractor (I went in for shoulder tightness) recommended orthodics...supposedly that's the root of my problem. Good luck!

7fc82eebafd44badc73c520f44660150

(3275)

on April 12, 2012
at 06:37 PM

I'm glad you mentioned 'podiatrist'. I was able to get an apt. for 4 days from now. They have x-ray on site in case she wants a foot xray. That seems like the right approach. Glad I posted, glad you shared your experience!

7fc82eebafd44badc73c520f44660150

(3275)

on April 12, 2012
at 06:07 PM

It's not better so I would like a professional to look at it. Should I go to a podiatrist, minute-clinic/nurse practitioner, or some other type of specialist? (I do have health insurance, and don't need a referral). Thanks, Mike

7fc82eebafd44badc73c520f44660150

(3275)

on April 06, 2012
at 02:46 PM

Is wrapping it meant to compress fluids, or prevent movement? Do you need a P.H.D. in wraps of could I do it myself with an ace bandage?

7fc82eebafd44badc73c520f44660150

(3275)

on April 06, 2012
at 02:26 PM

Thanks! I can't imagine I fractured it because it doesn't hurt that much, and I can twitch and massage it with my hands without causing acute pain. The irony is I've been doing my 30 minute lunchtime walks during this whole period. How dumb: I really should listen to my body more, and in this case: LOOK AT MY BODY MORE!!!

A968087cc1dd66d480749c02e4619ef4

(20436)

on April 06, 2012
at 02:24 PM

Also, if there is any chance that you broke a bone, you should see a doctor. My wife recently cut her thumb, refused to go to the emergency room and has lost some range of motion as a result (should have got stiches).

A968087cc1dd66d480749c02e4619ef4

(20436)

on April 06, 2012
at 02:22 PM

Maybe we should leave you behind to die. Actually, RICE is the acronym I was thinking of (rest, ice, compression, elevation) - but now they added a P to make it PRICE. Here's a good link on it and it includes ideas for after the swelling goes down to speed recovery: http://sportsmedicine.about.com/cs/rehab/a/rice.htm

662a4ea915eb7c758bdd797d77ead7b6

(656)

on April 06, 2012
at 02:11 PM

for some reason I seem to remember that heat in the am, and ice at night helps a lot

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

best answer

3
Cfc7dee889a66db9cd76c4f348109294

on April 06, 2012
at 02:26 PM

I hurt my foot falling off of a boulder a few weeks ago. Here's my protocol for a speedy recovery.

  1. RICE - rest ice compression elevation for the first 36-72 hours. I went to get it checked out at the ER and they gave me motrin immediately. Personally, I'm mixed on the NSAIDs. I used to work on this: http://www.bmbreports.org/jbmb/jbmb_files/%5B39-6%5D0611241123_649.pdf. On the one hand, it helped the initial swelling, which went down drastically and never came back -- and may have some anti-cancer properties. On the otherhand, I rarely advocate taking NSAIDs - this one is up to you.
  2. Acupuncture - My insurance covers it and it helped with the pain, any swelling or surrounding muscle tightness.
  3. Zyflamend - For any residual inflammation, this was helpful for me. I also drank a lot of turmeric/ginger tea, which probably has the same effect as the zyflamend (blend of herbs and stuff) and is way less expensive. Placebo effect? Maybe, maybe not.
  4. MEAT - movement exercise analgesics treatment. I did some walking and yoga after 36 hours to keep the muscles strong and prevent issues with scar tissue and then continued with RICE and also alternating some heat. http://www.gomoji.com/education/meat-vs-rice-recovery-food-for-thought

Good luck!

2
Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2012
at 02:08 PM

A caveman would probably rely on his family/community/tribe for any activities he or she usually did that involved lots of travel, for e.g. hunting or gathering, and try to make themselves useful in other ways until they felt better.

Then again, if it was a mysterious condition and didn't involve immediate, acute pain (like your situation), they might be just as mystified, and hurt themselves more doing any exertion.

1
43dc998b8af3681e014226f84ed9ce2a

on April 06, 2012
at 02:15 PM

I sprained my ankle running 3 wks ago and it was the same type of thing--swollen and bruised and I couldn't pinpoint the actual moment I injured it. Ended up going to a podiatrist 10 days after because it wasn't getting any better. He wrapped it and after two days it was almost 100% better. Was supposed to wear it 3-7 days, but I had some type of skin reaction to either the fabric or the medicine inside the wrap, ick. Also took some Motrin at night--not very caveman but it helped. Agree with Spintas--keep icing (bag of peas!) and take it easy. I would see a Dr. if it doesn't get better to make sure you didn't fracture anything.

7fc82eebafd44badc73c520f44660150

(3275)

on April 06, 2012
at 02:26 PM

Thanks! I can't imagine I fractured it because it doesn't hurt that much, and I can twitch and massage it with my hands without causing acute pain. The irony is I've been doing my 30 minute lunchtime walks during this whole period. How dumb: I really should listen to my body more, and in this case: LOOK AT MY BODY MORE!!!

7fc82eebafd44badc73c520f44660150

(3275)

on April 06, 2012
at 02:46 PM

Is wrapping it meant to compress fluids, or prevent movement? Do you need a P.H.D. in wraps of could I do it myself with an ace bandage?

7fc82eebafd44badc73c520f44660150

(3275)

on April 12, 2012
at 06:07 PM

It's not better so I would like a professional to look at it. Should I go to a podiatrist, minute-clinic/nurse practitioner, or some other type of specialist? (I do have health insurance, and don't need a referral). Thanks, Mike

7fc82eebafd44badc73c520f44660150

(3275)

on April 12, 2012
at 06:37 PM

I'm glad you mentioned 'podiatrist'. I was able to get an apt. for 4 days from now. They have x-ray on site in case she wants a foot xray. That seems like the right approach. Glad I posted, glad you shared your experience!

43dc998b8af3681e014226f84ed9ce2a

(30)

on April 21, 2012
at 03:13 PM

Sorry I didn't respond--wasn't able to because I just joined! What did the podiatrist say? Hope it gets better soon! Both my podiatrist and chiropractor (I went in for shoulder tightness) recommended orthodics...supposedly that's the root of my problem. Good luck!

1
93eea7754e6e94b6085dbabbb48c0bb7

on April 06, 2012
at 01:46 PM

If you sprained your ankle the best thing to do is just rest it and I would keep icing it anyways even if it is awhile since the actually injury happened. In terms of what a caveman would do, he would probably grunt, rest, and yell at his family members to take on his role of hunting for a few days. To ease back into it, when the swelling goes down, start up activity by walking. Hope this helps :)

662a4ea915eb7c758bdd797d77ead7b6

(656)

on April 06, 2012
at 02:11 PM

for some reason I seem to remember that heat in the am, and ice at night helps a lot

0
7fc82eebafd44badc73c520f44660150

on May 18, 2012
at 03:32 AM

Would soaking an ankle swollen from tendonitis in Epsom salt warm water help or hurt?

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!