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Post by cheaptentguy on Mar 26, 2016 14:32:12 GMT -8
I'm sure this is trail safety 101, but I'd just like to hear how folks usually handle this:
Went out for what I thought was going to be a simple 3-4 mile walk. Turned into about 8.
After a couple of miles, I rolled my ankle on a root concealed beneath leaves. Hurt when it happened, but no significant pain immediately afterwards. For the most part, I was fine, though it definitely felt kind of weak the last few miles, especially when my ankle would bend in certain ways on a slightly angled trail with roots and rocks and such.
I'm sure this is pretty typical.
For those walking longer distances (10+ miles in a day), how would you generally handle this? Walk it off? Tylenol and ankle wrap? stop hiking for a while?
I feel fine now after being off of it for a while, but I'm wondering if I had to hike another several miles how I'd feel.
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Post by rwtb123 on Mar 26, 2016 14:49:53 GMT -8
I can't tell you how you would feel,but that is what I would go by.Light hiking may aid in recovery and help strengthen it.If ,at a certain distance, it starts acting up that is your cue to get off it and let it heal.
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Post by Deleted on Mar 26, 2016 17:03:29 GMT -8
Ankle Rehab.
This can be done in other positions. Whiles seated and barefooted, cross one leg over the other. Point the toe of the crossed leg and 'write' out the ABC's. Repeat for other foot. I do this 2x per day.
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walkswithblackflies
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Post by walkswithblackflies on Mar 28, 2016 6:56:40 GMT -8
It's happened to me before. Sometimes the little injuries take a while to heal, while some that I thought were going to major felt fine in a couple days (a couple minutes in one instance). I think it matters exactly WHAT you injured and how likely you are to aggravate it by typical hiking motions (i.e. - will it only hurt if you roll it again, or does each step hurt).
All I can say is stay active, start light/non-aggressive and gradually build up the workouts as much as you can without overdoing it. Don't start stretching, etc. right away. Pamper it for a couple days while remaining active enough to keep it from seizing-up.
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reuben
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Post by reuben on Apr 6, 2016 6:37:07 GMT -8
For small glitches I just keep walking. It doesn't stiffen up until I stop moving, so yeah, I'd walk it off. If the joint is weak then a wrap could help in the short term, but doing exercises to strenghten the muscles, ligaments, etc. is a good long term idea.
Then there's the subject of what to do the next day. Ibuprofen may help keep down the swelling so it won't be as stiff. Walking around camp in the morning may help loosen it up prior to heading out for the main hike of the day. NOLS has a two day class on basic first aid, and it covers simple things like taping an ankle, although there are multiple taping options depending on who you ask.
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rebeccad
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Post by rebeccad on Apr 9, 2016 9:22:50 GMT -8
I'm a little more dubious of the "walk it off" approach after my spring at Xmas time. I knew I'd sprained it (felt the "pop") so it was my own fault, but it didn't seem to hurt when I started to walk, so I went ahead and ran some (it was cold and damp and I was dressed for running, not walking. I wanted to get back to the car). It didn't start to hurt until later, but when I got to the car I realized it was swelling a lot, and that maybe, just *maybe* running on it hadn't been helpful.
BTW, in addition to the alphabet-writing range-of-motion exercises, I do strengthening with an exercise band, and through balance--standing on one foot or (if I'm at the gym and have access) standing on these flat inflated squishy things they have. Lots of use of muscles to hold the balance.
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Post by Deleted on Apr 9, 2016 9:38:20 GMT -8
rebeccad, I also do the other thing you wrote of in your post. I also found that wearing Hokas have helped with my ankles. Wearing the Hokas, for me, is like standing on one of those flat inflated squishy things.
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rebeccad
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Post by rebeccad on Apr 9, 2016 10:21:47 GMT -8
I also found that wearing Hokas have helped with my ankles. Had to look those up. Look rather like Sketchers. |
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Post by rwtb123 on Apr 9, 2016 11:15:34 GMT -8
I have strengthened my ankles and feet significantly by hiking and weight training barefoot,to the point I don't even worry about rolling my ankle.In particular, various types of dead lifts barefoot will really strengthen your ankles.This is not a rehab recommendation because I don't even remember the last time I had an ankle issue.
But,my approach to injuries ,including recent knee issues that seem much better now,agrees with the consensus.At the time of the injury get off of it until you know what you've got.Pain and swelling are indications the healing process is at work and shouldn't be impeded by walking it off.In the OP's case where he got back home with only minor issues and now it seems fine a light test walk might be in order to know what you have got.
If you are way out in the wilderness when this happens that is where things start getting complicated.I do know a major cause of hikers(particularly older)getting off of long trails is from overuse injuries from continuing to hike to keep up with the group/get to Maine, etc.
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Post by wondermonkey on Apr 9, 2016 12:10:17 GMT -8
If you happen to carry some duct tape as part of your kit this is a time when you could possibly use it. If you happen to injure your ankle while hiking and you feel that walking on it is what you want to do then duct tape is one possible way to greatly stabilize things. With a few strips you can limit mobility as well as spread the impact out over a larger area.
Of course if you carried everything you may need then you would need a donkey. About 10 ft of duct tape happens to be one thing that I take with me.
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rebeccad
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Post by rebeccad on Apr 9, 2016 19:51:25 GMT -8
Duct tape is good. Or any medical tape. I do carry a roll of that, ever since a friend broke his fibula out backpacking. He taped it tight (assuming it was a sprained ankle due to the location) and hiked out. Which raises another issue: hiking out on that exacerbated the injury, and he knew that could be the case. But his commitment to self-rescue was pretty high, and there were 3 of us with him to carry his stuff and help him. Deciding for yourself what level of potential damage you're willing to do to avoid needed rescue is another matter beyond learning when you can "walk it off" and when you can't.
With my recent sprain, I'd probably have walked back to the car even if it had hurt like heck and been obviously injured, mostly because the hypothermia risk of waiting might have been worse, given how long before my spouse would have come find me. Ironically, if it had happened on a pack trip, I would have been equipped to wait for help. Since I was out for a 3-mile run, I wasn't.
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Post by wondermonkey on Apr 10, 2016 8:34:19 GMT -8
Duct tape is good. Or any medical tape. I agree. I choose duct tape due to it being able to patch a tarp, etc and all kinds of things. Medical tape would do in a pinch but for the weight and space I personally choose duct tape. |
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rebeccad
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Post by rebeccad on Apr 10, 2016 8:55:21 GMT -8
Duct tape is more multi-use, and I hadn't thought about using it where I'd use the other sort. Trying to think if there's any reason not to, and can't come up with one. So the multi-use duct tape (which I also carry) does seem the obvious choice. ETA: besides, I definitely come with the knowledge that you can fix anything with duct tape and WD40 (if it moves and shouldn't, use duct tape. If it doesn't move and should, use WD40). Though for medical purposes I'll substitute ibuprofen for WD40  |
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Post by wondermonkey on Apr 10, 2016 10:02:30 GMT -8
Multi-use is the key of course. On a regular width piece I usually end up tearing it down the middle. I like your analysis of the proper selection of medical grade pain relief. |
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rebeccad
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Post by rebeccad on Apr 10, 2016 18:59:33 GMT -8
I like your analysis of the proper selection of medical grade pain relief. Well, I don't like the smell of WD40, so not my favorite perfume  Plus, the skin tends to keep it from the rusted joints. |
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Plus, the skin tends to keep it from the rusted joints.