any help??

[SNOWRUNNER]

Hi runners!, well let me be the first to utilize this portion of the site.
Last week i was running trails and i grabbed my water for a sip.Well i didnt stop running , just slowed a bit, took a gulp and my forfoot landed on a rock forcing my foot upward towards my shin..ow!!. Now the top part of my foot where the ankle meets the rest of the leg is swollen and sore..question..how do i fix it?, how do you workout this part of the foot??..thankyou, David Storey.

[Sandy]

This is not a diagnosis, for that go see your doctor.

It sounds like you have sprained the dorsal ligament(s) and you need to treat it like a sprained lateral ligament.  Sprains are usually classified as 1st, 2nd or 3rd degree.  The more bruising there is the higher the degree, the more tearing and the longer it takes to heal.  The RX used to be RICE it; rest, ice, compression, elevation while the new RX is MICE it; MOVEMENT, ice, compression, elevation.  This works fine for a 1st and 2nd degree sprain which is do what you do within pain tolerance, put it up at night with some ice on it, and if you run wear a neoprene sleeve for proprioception.  If it is a 3rd degree you may have to be casted.

Again, this is only my opinion, not a diagnosis or recommendation.  When in doubt see your doctor or consult a physio therapist.

[Jane]

Hey Dave, so I hear this means that you aren't going to be running this weekend!  So you're not going to come and cheer the rest of us on??????