Training for a Marathon (75-80mpw), was running and rolled my ankle very badly over a rock. Went down hard. Bruised a couple of ribs, as well....that was on 12/26. The swelling is mostly gone, as well as the very minor black/blue marks. I can walk with minor pain; seems to get a little better each day. Range of motion improves, as well....although darn slowly...
I had dealt with sprained ankles while in HS and College during XC, but have had nothing more than a few tweaks over the past several years...I have sub-par health insurance, so I figured that I would treat it the way that any doctor would....RICE. I figured that if I could not put weight on it, then I would suck it up, and get to a doc....xray, MRI, bonescan.....$$ later....
My question is, what type of exercises/stretching should I do to slowly strengthen my ankles? I have found very little, other than "just take time off"....I realize that it may take more time than I would have figured (stuff always does), and I may still need to seek an MD.....just thought that I'd ask the experts! Any advice, for a direction, would be great. 46, and a 2:55 marathoner.