Getting back into it, after injury

anorrisdyer

I had two very bad twists on the same ankle, back-to-back, about two and a half weeks apart. Let it heal as best I could for over a month now... just hit the gym and still I feel weak on that side. Sore, stiff ankle, and burning calf muscles after minimal exercise. Tried running right away, (stupid idea), and felt like stabbing daggers in my bone. I feel so crappy "taking it slow" when I was doing so, so good three months ago... but I can't do what I had been doing before. The only thing that didn't hurt was the bike in the gym. And that doesn't keep my heart rate up high enough for a good work-out. I want more cardio, DAMMIT. :P

Any other choices out there? I am going to try swimming tomorrow or the next day. I couldn't swim after sprain #1, but if I can tread water without pain, maybe that will be a good enough source of cardio while my calf and ankle get back into shape.

Any ideas? Any fellow post-injury stories?

FaithandFitness

It takes just as much courage to go slow and let your body heal as it does to hit it hard at the gym. Remember that walking and running burn close to the same amount of calories, just less stress on the joints. Swimming is a good idea . . .is your ankle up for the bicycle? I used to think that was whimpy cardio until I started doing it . . . ouch, what a burn!

chevy88grl

Injury stories huh?

Sure. I have a couple....

Last fall, I started having pain in my right hip. Since I was in hard core gym mode - I kept my mouth shut about it and kept pushing. I was running 6 days a week and was in so much pain that I could barely get out of bed some days. After a couple months, it got to the point where I could barely walk let alone run.

Diagnosis? Bursitis that lead to a fatigue stress fracture. Had I STOPPED when the pain started - I could have prevented the stress fracture. But, I am stubborn and didn't. I still have issues with it now and again.

In January, I fell on the ice. Over the next week it got so bad that I could no longer walk on my own. Went to the hospital when my leg went completely numb on me.

Diagnosis?

Bulging disc in my lower spine. Was put on heavy duty meds. This kept me out of the gym for weeks. I still have some issues with it and have to be careful.

Take it slow. Increase your speed slowly. Being stubborn and not listening to your body will only result in more pain. Allowing your body to heal will pay off in the end.

Good Luck to you! I know how difficult it is. I hated how far I had to step back after the injuries.

tristahenry

I feel your pain, I have a broken sesamoid bone (it's a tiny, useless bone in the ball of your foot about the size of a sesame seed) and the blood supply died because I ignored it for so long. Now I have to have the bone removed, surgery scheduled in October. The only thing I can do is biking myself and it's tough to get my heart rate up. If you can handle the side to side movement, boxing is a great workout and really gets your heart rate up. Unfortunately that's not an option for me right now. Keep trying to find new things that feel good and continue to rebuild your ankle so it's stronger than ever.

Melmade

The rowing machine can ramp up your heart rate a whole bunch. I was surprised at this, but a coworker with many races under his belt was talking about it--how he does that at home when he can't get out of the house to run. In addition you work out a whole bunch of muscles you wouldn't normally work out on other cardio machines. I suggest trying that (as long as your ankle can handle it), and sticking with it for a while until you can work up to 30-45 minutes. You'll be out of breath and burn lots of calories, guaranteed.

I suggest doing some ankle strengthening exercises. I twist my right ankle once or twice a year. It sucks every time. Good shoes help a bunch. I was so terrified of twisting it for a while that I quit running altogether. Eventually I just sucked it up and started back again--being very careful to have good shoes, at a very relaxed pace, and pay attention to the surface I was running on. I would run a block, then walk a block... Usually when I twist my ankle I've not been paying attention or am overtired--and I've done it so much it doesn't hurt and turn purple and yellow like it used to. I sprained it so bad in high school (track or cross-country) I had to have a cast put on it for 2 months. Now it just hurts for a few days and I'm back. The exercises really help minimize how often it happens to me. You can find them on the net.

I usually try to do the Nordic Track skier at home since I am a stay at home mom to an infant. It's an old style of equipment, but it still burns more calories than an elliptical or stepper from what I've read. I don't really get out of breath though. Sorry about your ankle--I completely know what you're going through. I begrudgingly got rid of all my awesome platform boots and heels a few years ago... just thinking about twisting my ankle in those makes me grit my teeth. Like other responders here, I say slow and easy--let it heal.

anorrisdyer

My ankle is up for the bicycle. It just sucks sooo much not being able to be instantly back to where I was.

Slow and steady, it is then. :P

chevy88grl-- OUCH. You make me want to hug you. I have a malformed hip socket, but it just pops and makes me have to stop after long runs or walks. I cannot fathom breaking anything in your pelvis.
Or the back.
Advice taken. Gonna try and go slow.

fudgebudget

If you're still having issues with swelling and pain, you should also consider going to the doctor. I had what I thought was a really bad sprain as a kid, Dad said, "Walk it off!" when the ankle was the size of a grapefruit. Eventually the pain waned, but that ankle was always weaker and prone to hurting (not to mention a lovely grinding noise when I point my toe).

Flash forward 13 years, the pain becomes unbearable as I'm walking around everywhere with a giant laptop, and the x-ray says that I had actually broken the ankle when I was a kid and have bone spurs I can't do anything about. Excessive pressure will still incite stress injuries on that stupid thing.

Moral of story: If you have a lot of pain in a joint that is as important as your ankle and you can afford to go to the doctor, do it.

anorrisdyer

If you're still having issues with swelling and pain, you should also consider going to the doctor. I had what I thought was a really bad sprain as a kid, Dad said, "Walk it off!" when the ankle was the size of a grapefruit. Eventually the pain waned, but that ankle was always weaker and prone to hurting (not to mention a lovely grinding noise when I point my toe).

Flash forward 13 years, the pain becomes unbearable as I'm walking around everywhere with a giant laptop, and the x-ray says that I had actually broken the ankle when I was a kid and have bone spurs I can't do anything about. Excessive pressure will still incite stress injuries on that stupid thing.

Moral of story: If you have a lot of pain in a joint that is as important as your ankle and you can afford to go to the doctor, do it.

Thanks! I have been planning on it once I had the money to go to the doc. I don't want this to turn into some long-term injury that will forever affect my life and physical abilities. Well, anymore than it already has. I am sorry to hear about your spurs. that is very unfortunate!