Exercising with a sprained ankle?

MicahClimbs
MicahClimbs Posts: 8 Member
in Fitness and Exercise
Can I get some ideas for exercises I can do without moving or weighting my ankle? I'm used to exercising every day. I'm a competitive rock climber and a less competitive fencer and I lift weights a few times per week. But now I'm feeling a little stuck. I'd really appreciate any input regarding routines I could implement or individual exercises I could do. Thanks!

Replies

  • ChrisCatMama
    ChrisCatMama Posts: 1,038 Member
    edited April 2019
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    These are some I did when I had a torn band along with plantar fasciitis last Fall. (Still wearing a sock bandage for support) I hope your ankle heals quickly!
  • earlnabby
    earlnabby Posts: 8,171 Member
    MicahClimbs wrote: »
    Can I get some ideas for exercises I can do without moving or weighting my ankle? I'm used to exercising every day. I'm a competitive rock climber and a less competitive fencer and I lift weights a few times per week. But now I'm feeling a little stuck. I'd really appreciate any input regarding routines I could implement or individual exercises I could do. Thanks!

    Do you have access to a pool? When I sprained my ankle I still exercised by swimming laps (as long as I didn't do a stroke with the flutter kick) and did deep water exercise with a flotation belt. I still stabilized the ankle with a neoprene wrap but it was mostly twinge free.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I would just continue whatever exercises you enjoy that you can do with tolerating the pain that doesn't effect your safety.

    That might mean you need to change the intensity, range of motion, variation, etc...

    The limits are specific to you and what you can do safely within your ability.

    Example I broke my big toe on one occasion and pulled a hamstring on another. I found squatting high bar tolerable but not low bar squats. I just made sure I had spotters since I was around 400lbs at that time. I adjusted more specific to my primary movement within 10 days for both and didn't miss training.

    Good training for whatever works for you and I hope a speedy recovery!
  • lorrpb
    lorrpb Posts: 11,463 Member
    Upper body and single leg squats etc
  • MicahClimbs
    MicahClimbs Posts: 8 Member
    earlnabby wrote: »
    MicahClimbs wrote: »
    Can I get some ideas for exercises I can do without moving or weighting my ankle? I'm used to exercising every day. I'm a competitive rock climber and a less competitive fencer and I lift weights a few times per week. But now I'm feeling a little stuck. I'd really appreciate any input regarding routines I could implement or individual exercises I could do. Thanks!

    Do you have access to a pool? When I sprained my ankle I still exercised by swimming laps (as long as I didn't do a stroke with the flutter kick) and did deep water exercise with a flotation belt. I still stabilized the ankle with a neoprene wrap but it was mostly twinge free.

    I don't have access to a pool unfortunately, but thank you
  • MicahClimbs
    MicahClimbs Posts: 8 Member
    ChrisCatMama wrote: »
    k1ojs89kkbp1.jpeg
    zkzigh7oqvcu.jpeg
    jkhrze942vhj.jpeg

    These are some I did when I had a torn band along with plantar fasciitis last Fall. (Still wearing a sock bandage for support) I hope your ankle heals quickly!

    Thanks! I think I'll try some of these with dumbbells

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