Ankle

I sprained my ankle before and visited a PT. We did some ROM stuff and proprioception work but a lot of sport-specific work like going through my throwing motion on a trampoline.

Did you see a doctor? If so did he prescribe physical therapy? Do you have an athletic trainer at school who can possibly do some stretches and PT with you?

What you'll need to do is strengthen the tendons, ligaments, and small muscles around your ankle and in your foot. A great way to do this is to get some surgical tubing, tie it at the ends, and use it as resistance while you do exercises. Sit on the floor, legs straight out in front of you. Hang one end of the tubing around the ball of your foot, hold the other end in your hand. Push your foot straight against the tubing and away from you for 15-20 reps. Then, push to the left for another set, then to the right. You may even want to do a set of just moving your foot around in circles. After a few sets, ice for 20 minutes on / 30 min. off.

If you can't find surgical tubing (ask your trainer or go to a med supply store), you can use a towel.

Well it does not sound like yuo have rehabed it enough. My son had the exact same injury pretty severe. He was slow going to receive PT, 10 days but once he got on a program, he was about 90% within 6 weeks and was able to begin running again.

look into a balance board...

I really dont have time for PT, but I can do what they would do for me at PT at home. I did the band exercises yesterday iced, did some trampoline work and it has helped a bit already. Its not strong but it has healed a lot so the strengthening should go a lot faster. Thanks for all the input guys.

Yeah I rolled my ankle after stepping on a dead spot during indoor track this year. Sucks, but it's getting better. Good luck with your injury.

I must preface this statement by saying that it is in no way a replacement for the proper PT. If you don't rehab it properly, that is a risk that you are taking. You have been given great advice so far. The only thing that I can tell you is that one of the most overlooked issues with ankle injuries is that many of the small nerves inside your ankle ligaments (proprioceptors) are damaged. That is why once you sprain your ankle once it seems to re-injure easily. The best way IMO to fix this issue long term is to do some balance work. The trampoline work you have been doing is a start. I would also recommend some one legged standing/one legged squats. The best thing you can do is find a wobble board and use it as often as you can (5-7 days/week for 8-15 minutes). Hopefully your school or gym has one. Just be sure to start by standing in a corner or somewhere you can brace yourself so you don't fall. I hope this helps.

Ankle injuries are tough. Just remember that the general rul eof thumb is when it's feels like it's 100% it's prob only 80-85% rehabed.

I would make PT a priority.

Having also sprained an ankle in the last few months, here's my opinion...

First, I sprained mine playing football in the 2nd series of the game. Taped it up and went on to play (sort of, playing center I ended up on the ground nearly every play) up until the end of the 3rd quarter. Trainer put ice on it, elevated it, etc. I couldn't walk for 12 hours.

Went to PT Monday morning walking real slow. We did some circles, ABC's, and the trainer reevaluated it before ice and stim. No contact, no weights! Went to see doctor that day, got x-rays and PT script. Spent the next 4 days in PT for at least an hour. Played football just over a week after spraining it. Continued PT for another 3 weeks while starting basketball after a week break. I get my ankle taped every day for basketball practice; I hope I don't have to for baseball as well.

Here's what I did with the ATC and PT:
Theraband exercises (sounds like the surgical tubing maybe)
ABC's, Circles, ankle pumps in whirlpool
Circles, ankle pumps, and side-to-side stuff on a balance board
bike and elliptical
throwing ball against trampoline while on two balance balls
trampoline exercises
calf raises on a half-ball
ultrasound treatment (two or three times)
line jumps
Then we got into functional stuff like shuffle, one-legged hops, two-legged hops, jumping, running, and simulated landings from elevation.

After each treatment session, I did ice and stim for 15 minutes. Also, I would typically ice at home as well two-three times a night.

When I get a chance, I'll put up a link to our local clinic's website which has an ankle-strengthening program on there..

Basketball is the worst sport to be playing when recovering from a sprained ankle---reinjure it and your baseball may be over for the spring---don't try to be a hero

True basketball is not the best option when recovering from an ankle sprain, but I'm not giving up my whole senior year for baseball if I'm not good enough to be recruited for baseball. I'll agree with you that if an athlete has a scholarship for baseball pretty-well offered, then basketball probably wouldn't be a wise choice. Gotta live with the choices you make.