Walking after a fall

Paschen81
Paschen81 Posts: 151 Member
edited November 2016 in Fitness and Exercise
I have a question... So I have been pushing myself to walk 4 to 5 miles a day at a speed between 3 and 3.5 mph. Well Saturday I fell over a piece of broken sidewalk. After getting back up while I was slightly sore I was able to complete my walk. Sunday I didn't have time to work it in as we had ot at work. Monday on my walk I started out fine but by the last 4 blocks I could barely bear weight on my foot and every so Often if I stepped on it without turning it in a little I got a shooting pain... Now today I have my braces on and can walk for the most part but not very quick. I really Need to stay on track my daily walks... Should I walk slower and maybe half my distance? I hate to do that because then it won't be a real workout... But it's it a waste of time and of little benefit or does even a slow walk count if you don't break a sweat or have to stop frequently for pain to subside?

Replies

  • mitch16
    mitch16 Posts: 2,113 Member
    Consider seeing a doctor if you are still having pain.

    And if walking is causing the pain, then you probably shouldn't do it. There are other exercises you can do that are not weight-bearing that will still burn calories (but I'd still get checked out by a doctor first).

  • trigden1991
    trigden1991 Posts: 4,658 Member
    Rest
    Ice
    Compression
    Elevation

  • snickerscharlie
    snickerscharlie Posts: 8,578 Member
    Have it x-rayed to be certain you're not exacerbating damage by continuing to weight bear.
  • TeaBea
    TeaBea Posts: 14,517 Member
    MeganAM89 wrote: »
    If it were me I'd take a few days off, put some ice on it, take some advil, and if it didn't feel better or there was significant bruising then I'd go see a doctor.

    This^

    You could end up making it worse, or at the very least have something that just lingers on and on.
  • glassofroses
    glassofroses Posts: 653 Member
    edited November 2016
    trigden1991 wrote: »
    Rest
    Ice
    Compression
    Elevation

    RICE for sure.

    I know it's really hard but get it checked out and stay off it until it doesn't hurt anymore, then slowly ease back into it. Resting up a sprain is easy, trying to rehab a tear in the tendon because you didn't protect it while it was weak is so much harder.

    And let go of the myth that breaking a sweat means you're burning more calories. It just means you're hot. :smile: I hope you feel better soon though.

    P.S. if you have to take pain medication, make sure it isn't anti-inflammatory. It helps with swelling yes, but can prevent the muscle fibers from repairing themselves as well. Ibuprofen and Codeine based medications are usually what's recommend for this type of thing.
  • Paschen81
    Paschen81 Posts: 151 Member
    The doctor isn't going to do anything I'm not already doing. I have repeated ankle sprains so I know the drill... Is it why I'm wearing my braces today. While I do have a minute amount of swelling... It's not really more than just normal everyday swelling

    As for "other" exercises... I'm limited... Walking around the town is easy, free, and requires no equipment. Anything that I can do requires me to be up and on my feet.
  • TeaBea
    TeaBea Posts: 14,517 Member
    edited November 2016
    Paschen81 wrote: »
    The doctor isn't going to do anything I'm not already doing. I have repeated ankle sprains so I know the drill... Is it why I'm wearing my braces today. While I do have a minute amount of swelling... It's not really more than just normal everyday swelling

    As for "other" exercises... I'm limited... Walking around the town is easy, free, and requires no equipment. Anything that I can do requires me to be up and on my feet.

    Chair or seated exercise may be helpful. There are lots of examples on YouTube. Sit to Be Fit are a series of DVDs, check your local library.

    https://www.youtube.com/watch?v=1xC9khisFPA

    http://blog.myfitnesspal.com/20-minute-full-body-chair-workout/

    http://jessicasmithtv.com/video_posts/fitin15-workout-6-chair-yoga-full-length-15-minute-flexibility-building-fitness-program/

    http://jessicasmithtv.com/video_posts/10-minute-chair-stretch/
  • ValerieMartini2Olives
    ValerieMartini2Olives Posts: 3,024 Member
    Are you falling repeatedly? If you have repeated ankle sprains like you are saying, is something wrong with your gait (the way you walk and use your feet.) One of the first common signs of MS is gait issues and falling.
  • mgalovic01
    mgalovic01 Posts: 388 Member
    Maybe ride your bike, or roller-blade instead. Do other things that don't hurt as much like squats, crunches push-ups instead of walking. If you do walk, be mindful of your steps and land in a way that will not hurt. Whatever you do, don't aggravate it. Let it heal. Maybe get some wraps and wrap up your ankle. Ice it and take some ibuprofen to reduce inflammation.
  • Paschen81
    Paschen81 Posts: 151 Member
    glassofroses wrote: »
    trigden1991 wrote: »

    I know it's really hard but get it checked out and stay off it until it doesn't hurt anymore, then slowly ease back into it. Resting up a sprain is easy, trying to rehab a tear in the tendon because you didn't protect it while it was weak is so much harder.

    And let go of the myth that breaking a sweat means you're burning more calories. It just means you're hot. :smile: I hope you feel better soon though.

    P.S. if you have to take pain medication, make sure it isn't anti-inflammatory. It helps with swelling yes, but can prevent the muscle fibers from repairing themselves as well. Ibuprofen and Codeine based medications are usually what's recommend for this type of thing.

    Ah yes, my last sprain (and why I have chronic issues with it) was a grade 3 sprain. I tore every ligament except 1 along with 3 tendons too. By the time I got to the ortho surgeon (4 weeks after) he said I should have been in a cast for 6 weeks but because it was so late in the game he just gave me a brace to wear for 4 months and then had 4 months of therapy. My ankle hasn't been right ever since. So yes I do know it's harder to heal a full tear over a partial one.

    As for breaking a sweat, well no... What I mean by that is getting my heart rate up into the "zone" for burning calories (which unless it's very cold out) makes me sweat. And though I can raise it consciously... I don't think it wise to just willy-nilly consciously alter my heart rate unless I'm in arrhythmia and trying to get it back to normal.

    Ibuprofen is a NSAID... And codeine is a narcotic. Oh and I'm lucky to have that pain gene that makes those modalities all but worthless in normal doses... So yeah I'm use to daily pain. I'm good at blocking most of it... Just don't do well with sudden shoots of pain. Lol but thank you for the suggestions. I am babying it but I'm grrrr starting off so good now this. I'm frustrated.
  • Paschen81
    Paschen81 Posts: 151 Member
    ValerieMartini2Olives wrote: »
    Are you falling repeatedly? If you have repeated ankle sprains like you are saying, is something wrong with your gait (the way you walk and use your feet.) One of the first common signs of MS is gait issues and falling.

    Over the course of my life I have sprained my left ankle 3 times my right ankle 5 times my right knee once and my left knee 3 times. I've also torn my left rotator cuff... To put it bluntly.... I'm clumsy. And no its not MS its Marfan Syndrome. :)
  • glassofroses
    glassofroses Posts: 653 Member
    Paschen81 wrote: »
    glassofroses wrote: »
    trigden1991 wrote: »

    I know it's really hard but get it checked out and stay off it until it doesn't hurt anymore, then slowly ease back into it. Resting up a sprain is easy, trying to rehab a tear in the tendon because you didn't protect it while it was weak is so much harder.

    And let go of the myth that breaking a sweat means you're burning more calories. It just means you're hot. :smile: I hope you feel better soon though.

    P.S. if you have to take pain medication, make sure it isn't anti-inflammatory. It helps with swelling yes, but can prevent the muscle fibers from repairing themselves as well. Ibuprofen and Codeine based medications are usually what's recommend for this type of thing.

    Ah yes, my last sprain (and why I have chronic issues with it) was a grade 3 sprain. I tore every ligament except 1 along with 3 tendons too. By the time I got to the ortho surgeon (4 weeks after) he said I should have been in a cast for 6 weeks but because it was so late in the game he just gave me a brace to wear for 4 months and then had 4 months of therapy. My ankle hasn't been right ever since. So yes I do know it's harder to heal a full tear over a partial one.

    As for breaking a sweat, well no... What I mean by that is getting my heart rate up into the "zone" for burning calories (which unless it's very cold out) makes me sweat. And though I can raise it consciously... I don't think it wise to just willy-nilly consciously alter my heart rate unless I'm in arrhythmia and trying to get it back to normal.

    Ibuprofen is a NSAID... And codeine is a narcotic. Oh and I'm lucky to have that pain gene that makes those modalities all but worthless in normal doses... So yeah I'm use to daily pain. I'm good at blocking most of it... Just don't do well with sudden shoots of pain. Lol but thank you for the suggestions. I am babying it but I'm grrrr starting off so good now this. I'm frustrated.

    Re: Medication, I meant to stay away from them because they're so quickly prescribed. End of the day and my brain is shot, lol. Sorry that wasn't very clear. I'm allergic to both, they send me into anaphylactic shock, what a pair we make. :lol: Tylenol is probably your best bet but if you're like me won't do a thing.

    I had a grade III tear in my right ankle when I was a kid and it still gives me problems. I was 10 so I was not interested in working my muscles at all and didn't appreciate the help until much later, i.e. now, or how much I would need it. I wear ankle wraps now whenever I exercise on the recommendation of one of my trainers and they're excellent. I went from going over on my bad ankle once a session to nothing for months (I'm a kickboxer). Amazon do them, just search martial arts ankle wraps and make sure that they're suitably firm to give the best support. I'm hypermobile as well and that's why I recommend seeing the doctor, just so that they had have a poke around to see if they can see/feel anything I can't. If you don't feel that that is right for you then don't go. It's just if it has become on-going or chronic then seeing a doctor might be helpful. More eyes on the problem. You might need physio to strengthen the tendons and ligaments not only in the ankle but the hips, maybe the knees too, as well.
  • Paschen81
    Paschen81 Posts: 151 Member
    Glassofroses : yes, I have had therapy to help strengthen my ankle but due to my Marfans I am always at a disadvantage. Easy to injure... Hard to heal. Same goes for new muscle growth. It can be frustrating for sure. But hey... No pain this morning! I can get my walk on today with my brace for stability for a few more days... Only now I have a head cold LOL figures.
  • lorrpb
    lorrpb Posts: 11,463 Member
    Since you have a chronic medical condition and are unsure how to proceed ( As stated in OP), please call your doctor rather than asking random Internet strangers for advice. Hope you figure out what's wrong & feel better soon.
    PS IMO walking is always good, regardless of speed, length, or sweat ( Unless it worsens a preexisting issue).

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