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Rolled My Ankle - What Cardio?

XFitMojoMom
XFitMojoMom Posts: 3,255 Member
edited September 2024 in Fitness and Exercise
So last night I managed to roll my ankle. It's not sprained, but I definitely pulled some tendons around the ankle bone... which makes it quite tender. I also managed to split my toe nail on my middle toe (which bled all over, profusely...) :sad: I can get a toe cushion for my toenail, but what can I do in terms of cardio? :huh:
I'm usually on the treadmill for an hour/day, intervaling between walking, hills and running. I don't go to a gym, all I have is a treadmill, my legs, stability ball, free weights, skipping rope and my yard:glasses:

Replies

  • havingitall
    havingitall Posts: 3,728 Member
    Swimming is great cardio and very little stress on any body parts
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    True - I think I have free access to the local indoor pool! I was swimming over the summer and I stopped... I can go during free swim and use their sauna after :)
  • kaytbognar
    kaytbognar Posts: 249
    Swimming IS great. Also, if you have a tensor bandage you can wrap your ankle and walk on your treadmill. I'd recommend going light on your time and intensity until you've bounced back a little more, though.

    You'll also want to make sure you're icing and elevating that ankle plenty over the next few days and maintaining you range of motion with it over the next few weeks. With any joint injury, one of the big risks is the strength and flexibility that are lost during the necessary time spent taking it easy with that injury in order to let it heal.

    Range of motion exercises would include plantar and dorsiflex (toes to your nose/pointed out away from you) and eversion/inversion (moving your ankle from side to side so that the sole of oyu foot will alternately face towards and away from you midline) Tracing the alphabet with your toes is also a great way to maintain good mobility and flexibility.

    Good luck, and speedy healing!
  • slieber
    slieber Posts: 765 Member
    Having been through major rehab on both my ankles - one for a break and one for other trouble, swimming is the best. After that, after the ankle starts to get better, then gentle cycling in the recline bicycle is the next for helping to rehabilitate it and give range of motion.

    If you have access to a physical therapist, then follow their advice, as well.
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