WEEK 2 POST ANKLE SPRAIN: The Boring but Necessary Phase
Two weeks ago, I rolled my ankle badly on the Force Decks while testing my hops. The verdict? A high-grade ATFL rupture, a low-grade CFL sprain, and a suspected deltoid sprain. Not exactly the kind of ligament collection you want to be ticking off. We spoke to the orthopaedic specialist early on, and the plan was clear: four weeks in a moonboot, then wean into an ankle brace before starting the road back to sport.
By week two, the swelling has started to settle. I can finally make out the shape of my ankle again, although there’s still some puffiness by the end of the day. The bruising has gone from deep purple to that lovely yellow-green shade that screams, "I’ve been injured." It’s easier to get the boot on now without feeling like I’m squeezing a balloon into a cage. In the first week, the boot felt heavy, awkward, and like it was throwing my whole body off balance. Now? I’ve figured out how to:
Pick the right shoe for my good foot so I’m not walking with a limp
Navigate stairs
Stop catching the edges of tables and chairs when I walk past (mostly).
And then there’s the sleep factor: learning to sleep with a moonboot is a whole new skill
It’s still annoying, but it’s becoming my new normal.
Week two is where reality sets in. The initial chaos of the injury is over, but the “fun” part of rehab hasn’t started yet. My physio program right now is:
Continue to offload with the boot
Swelling & pain management
Continue strengthening lower extremity (mostly open chain i.e. hamstring curls, leg extensions, hip strengthening, core)
It’s not exciting, but it’s necessary. This is the foundation for getting back to running, jumping, and lifting without re-injuring myself. I’m still showing up to the gym, just… differently. No compound lifts, no box jumps, but I can smash an upper body session, hit the arm bike, work on core, and even do some lower body work that doesn’t load the ankle. It’s not my usual training, but it keeps me sane and keeps my body moving. Two weeks in, I’m feeling a bit annoyed. The boot is comfortable enough now that I can get through the day, but I still feel far from “normal.” The temptation to push it is real, but I keep reminding myself: the plan is there for a reason. Rushing this stage is how you end up back in a boot later — and that’s not happening.
Week two post-ankle sprain isn’t glamorous. The swelling is improving, the boot is less of a novelty, and the rehab feels repetitive. But this is the grind — protect the ankle, trust the timeline, and make the most of what you can do until you earn the right to do more.