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Rehab Plan
Hey Philkilla,
I personally would get in to see a Physical Therapist or Athletic Trainer so that they can evaluate it and provide you with a solid rehab plan. With that said, There are a couple of things you can do on your own along with the ice and strengthening exercises that should be done in order to optimize the healing process. 1) Reduce Pain and Swelling (seems like you got this down with the ice and Naproxen). 2) Restore range of motion. This means you need to move it in pretty much every direction as far as you can PAIN FREE. Pain is a message from your body saying its still hurt. 3) Reestablish balance. Extremely important to the health of your ankles, knees, hips, and back. This can be done by standing on one foot for 30 seconds, resting for 30, and repeating 10 times for each foot. 4) Restore strength, endurance, and power. The tubing is good but like Blitzzz said, take it real easy and it should be pretty well pain free. That's a real basic explanation of the rehab process but should give you a general idea of the things you'll need to do to fix the problem. Another huge issue is protection. You should be in an ankle brace of some sort to help prevent the reoccurance of the problem. Hope this helps.
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