yesterday i was forced to take party in my dad company's mass run event
didnt have enough time to warmup
now both my ankles are pretty much f**ked up.. i didnt want to run one.. but i had no choice.. and i havent been running middle-long distance for ages
how should i ease my recovery process?
did smfr yesterday night n morning.. n did some leg stretching..
Is it a joint pain or a muscular pain? In any case, smfr/stretch gastrocs, soleus, peroneus, golf ball on plantar fascia.
Rest ice bag on your ankles for the lst 24 hours.
If it's a sprain of joint inflammation ice it, but don't overly restrict its motion. Of course don't put it in any position of pain either.
