I am going out on a limb and saying that there is an underlying issue here beyond just a normal sprain. Your lack of recovery signifies that you may have torn a tendon or ligament in one or both ankles. Even a level 3 sprain takes a maximum of 8-12 weeks to heal, you're pushing 6 months, which is very unusual.

I would like the following from you:


1. Visit the orthopedist or sports medicine doctor - explain your situation and demand and ultrasound or xray to determine if you have a torn ligament/tendon. If that test comes back negative, I'm leaning towards the possibility of R/A or another immune disease that is reducing your body's ability to fight inflammation.

2. if the above test is negative, you need to get simple blood tests done to see if you have R/A or any other immune disorder. If those come back negative, we will return to this and take the lesser known roads.


I am also assuming you have done RICE on both ankles for the full 6 months? If not, how long did you do RICE? Also, how active have the ankles been? have you been doing anything high-impact with them?

Lastly, tell me more about you in general. Have you been prone to injuries in the past? Do you have a history of any medical ailments? Do you have a problem recovering from injuries? Give me any/all pertinent information I might need to know.

i practiced rice for the first 2 months of each sprain.
I have taken an MRI/A or whatever the machine is called that you laydown on and go inside of it. That came back with nothing but a minor bone tumor which was benign.

i have no money to visit doctors, my last visits were with millionaire relative (father) and 2nd sprain was on the job so they paid for expenses.

These were the first time I have injured both ankles.
I have tried doing nothing all day to see if they heal, and also being actively walking and trying to strengthen them to no particular help....although vibrams have improved strength, i dont see any help besides that minor detail.

I have developed bumps on each ankle, i dont remember if that was normal or not. They are relatively protruding and easily felt like they are still swollen.

My activity consists of walking to work and maby a short run every few weeks. (2-8 mile)

My left ankle had became worse after one run, I felt something snap but was still able to put pressure on my foot and possibly tore a ligament dangling for life. It has been a constant awareness of that ankle since. My left one is better healed prob due to the longer time frame and no dangling ligaments tore from running again.

I will look up some signs to tell, but if u had any to help at home how to identify R/A or another immune disease that would be great.


I dont have swelling problems anywhere else but feet since the ankle sprains. I have no other history that I think would fit this topic. all healing goes accordingly...although one time I bumped my head, and it was like extra bone formed on my forehead as I gained a slight bump there, if that is a sign of some bone disorder or something. I cant think of anything else.

edit:
ankles are constantly popping now, just like knuckles crack per say.

This post was edited by Josiah on Mar 13 2013 05:16am

Thanks mate will look into this

PS: why do you think that I should increase the routine volume. I will be at a deficit meanwhile (this routine is to maintain strength or gain some little in the process of cutting) couldn't a higher volume leave me more tired and likelier to stall earlier?

Thanks again

Height 6ft, 170 pounds. Not sure exact BF% but Id say 25-30%
The only food I don't eat is PIG and I don't have any medical conditions or allergies.
I do Insanity 5 times a week and I try to do a 15minute walk

Took about a month - month and a half off from the gym, losses in strength were substantial

Should I just do strength training for a couple weeks before I get back into bulking?

This sounds more and more to me like one of the following:

1. Insufficient recovery and post-sprain treatment
2. Torn Ligament or Tendon

I'm leaning away from the immune disorder, as it seems more likely to be these two, especially with the presence of a lump.


The solutions -


Continue RICE vigorously. Immobilize the ankle at night when you sleep, but during the day keep it braced, yet flexible. Continue taking anti-inflammatory meds as necessary, and drink plenty of water (around 1.5 gals per day). Do toe-taps with both ankles at a rate of 4-5 sets of 15-20 reps (each) per day.

for the (I)ce part of RICE, ice the area directly for 20 mins on, and 40 mins off, at least 4-5 times a day for each ankle.


Continue this routine for at least another 2 months straight. Also, no intense activity (running, biking, etc). If after 2 months the condition does NOT improve, or it gets worse, you need to get to a doctor immediately and have it looked at with ultrasound or xrays. MRI is not necessary at this point, as you've already had that done with negative results.

You can not gain strength efficiently while being on a deficit. You have to pick one or the other. It is in your best interest to build a sufficient platform first, then cut afterwards. The reason for this is because when you have more lean mass (muscle) on your body, you will burn more calories simply from existing, and also once you cut down, your physique will be dramatically improved.

I would not advise to continue the way you were. Increase as I mentioned, perform the 5x5, and you will notice huge strength gains. From there, you will perform a cutting cycle later, and focus on fat loss only, and repeat.

when do you know if tummy tuck surgery is the only way to get skin away and have abs?

OK, if you want to lose 20 lbs, that will make you 6'0 and 150 lbs which is extremely light. I feel that you are looking to have a very ripped physique, however, without substantial muscle mass, you are going to look far too skinny.

The goal here is for you to build muscle mass first. At 6'0 tall, you should be weighing in at around 180 lbs (lean). Considering that you estimate your BF% around 25-30%, that would imply you have virtually no muscle mass, which I find hard to believe.

if possible, please take a few pictures and PM me with them so that I can estimate your BF more carefully. You might need to simply add muscle mass to your existing frame to get what you desire.


Talk to you soon.