Rowing to rehab sprained ankle? If not - what?

Yivs_87

Hello all,
My google-fu and my search-fu are failing me tonight. So, excuse me if this has already been discussed and explained somewhere, but so far all that I've found was from "this is the best way to rehab" to "absolutely no!!"

So a thread of mine.
Last Saturday I very gracefully tripped and sprained my ankle. No broken bones, no torn ligaments. But it's a sprain+stretched ligaments, and I'm now on a 2-week bed rest with a removable splint/ankle protector. But my sprain is recovering - the swelling is completely gone, the bruise is almost completely gone. It feels a bit weak, and normal after 10 days in a splint and little use of it.

I've started doing some slow stretches to get it moving and it feels alright.

I'll avoid stressing it for a little longer. But when I described my workout routines to my doctor he said - not at least for 4-6 weeks! But my routines consist of heavy lifting and jogging, so... not surprised.

But I've got this old rower at home. (Not really old, I got it last year, but hardly used it) So I've been wondering if it would be a good idea to include it in my rehab/workout routine until I feel confident enough that I've recovered fully (and get my doc's okay). Does it make sense for a rehab to row? Or it would be too heavy? Forgot to ask the doctor and now he is on a holiday and won't be back until January

If not... what might be a good workout and a good rehab - yoga? Pilates?

rosebarnalice

I am a year out from having full ankle replacement surgery and my advice is if the dr. Says NO, believe him/her.

If you really want to get some activity in, think upper body workout--maybe resistance bands or maybe arm - only swimming?

"Fighting back" and hobbling around on multiple recovering sprains and twist injuries is part of what led to the severe osteoarthritis that ultimately led to my surgery.

Patience!!!!!!!

Yivs_87

Hi, and thanks! I'll keep that in mind.

LKArgh

Do you have experience with yoga or pilates? If yes, you could probably create a safe routine, obviously excluding anything that stresses the ankle. If you have not tried before, I doubt that this is the time to start, unless you can find an instructor you really trust. And I stress the "trust" part, because if you end up working for recovery with someone who is overconfident and clueless, you can set recovery back by several weeks.

Yivs_87

Nope. No experience and no instructor that I trust/know.

LKArgh

Yivs_87 wrote: »

Nope. No experience and no instructor that I trust/know.

Then forget it, or limit it to upper body. Pilates and yoga are often recommended by physical therapists, but not as something to experiment with on your own. I know a few people who have managed to get some very interesting injuries from pilates.

Yivs_87

Thanks for the tip...
Ugh... upper strength. Never really done it without involving my legs. X'D

litsy3

http://www.howtorow.com/how-to-row/drills/arms-only-rowing

Yivs_87

But won't this be too harsh on your back?

litsy3

Why would it be? You use your back when rowing normally too, you know. You didn't say you also have back problems?

Yivs_87

Ah, no, I don't. I have a bad posture (>IT person chained to a computer<), but I don't have problems (yet)

OyGeeBiv

Your doctor must have a partner or someone covering for them. That's who you should really be asking. Or get yourself a consult with a GOOD physical therapist.

Yivs_87

I'm actually on the search for a good physical therapist. Got one recommended by a friend - and he is on a vacation. I guess I'll have to be patient and start making plans only after the holidays. *wanted to have a plan ready for after getting cleared up*