Exercise for sprained ankle?

Beeky85

Hi, I sprained my right ankle on Friday after twisting it on the coastal path walk.

I have iced it, kept it elevated, and taken ibuprofen and paracetamol. The swelling seems to be gradually going but it's little bruised and swells after walking.

What exercise can I do until it's fully recovered? I have a spinning bike at home, would light cycling be ok or not?

Thanks

pmm3437

Generally speaking, you want to stay off it as much as possible, and not activate the joint.

I would stay away from anything that puts pressure on it, including cycling.

Swimming is a good alternative cardio exercise when dealing with lower extremity injuries.

Body weight exercises that don't require support, such as crunches, leg lifts, knee planks/pushups are all good options as well.

Beeky85

pmm3437 wrote: »

Generally speaking, you want to stay off it as much as possible, and not activate the joint.

I would stay away from anything that puts pressure on it, including cycling.

Swimming is a good alternative cardio exercise when dealing with lower extremity injuries.

Body weight exercises that don't require support, such as crunches, leg lifts, knee planks/pushups are all good options as well.

Thank you. I think I might try swim in a few days.

cheshirecatastrophe

Definitely talk to your doctor about this. Sprains come in a WHOLE spectrum of severity, based on how badly you sprained it and where the sprain is. What's great for one type could set your recovery from another type back a *ton*.

AsISmile

cheshirecatastrophe wrote: »

Definitely talk to your doctor about this. Sprains come in a WHOLE spectrum of severity, based on how badly you sprained it and where the sprain is. What's great for one type could set your recovery from another type back a *ton*.

This.
I was also recommend once to work with a physical therapist, not for the sprain, but preventing other injuries from overcompensating.

Beeky85

I've been to the hospital today. No fracture, just a bad sprain. I've been advised to alternate between moving and resting the foot until swelling reduces- bit of a bummer for exercise! x

ScubaSteve1962

Beeky85 wrote: »

I've been to the hospital today. No fracture, just a bad sprain. I've been advised to alternate between moving and resting the foot until swelling reduces- bit of a bummer for exercise! x

I was going to suggest swimming, which is what I did with a broken ankle, but this was after a month in a cast, no swelling. Until that goes down, swimming wouldn't be a good alternative unless you don't kick.

bkthandler

Be careful swimming, more specifically kicking in the water...it could damage your ankle...ask your doctor about physical therapy it will make all the difference getting you back to where you want to be.

hybridtheory45

I am working with plantar fasciitis right now, and have been doing chair exercises, and am pretty surprised at their intensity. There are a bunch on YouTube. Some are for older folks, but there are some specifically designed for those who are recovering from lower body injuries and can't put weight on their feet/knees/legs/whatever.

Beeky85

Thank you all for your support and advice. I'm taking this week off work and will alternate between gentle stretches and walking around house and resting. Hoping it gradually improves. X