Injuries

queenhiphop

Hello

Is there anyone here who follows a workout routine with an injury?

I shattered my left ankle in 2006 and had 2 operations on it since. I've got 2 plates and a **** load of pins and they're permanent. I cannot do any running or jump rope - anything high impact. Power walking also has an effect but not that bad if I do it once every 3 days or so.

I currently use the cross trainer at the gym as it is low impact and causes no stress on the ankle but I noticed that I still experience some pain and stiffness for days after in the joint. Not enough to stop me working out but it is uncomfortable.

Is this something I will just have to cope with or can I do any exercises or stretches to help the pain slightly?

Serafimangel

Hmmm, maybe your best bet is to go to a physical therapy clinic thats dedicated to sports injuries. Even though you maybe have done physio therapy and stuff, they may be able to tell you what kinds of exercises you could do with your injuries? It sounds expensive but I went for a one off consultation (shin and knee pain) and it was only £35, as a one off you might find it worthwhile?

michellelhartwig

I would talk to your MD or PT and see what they say. Good luck!

aippolito1

It sounds like you really need to talk to your doctor if you're concerned about certain exercises you can't do. I would second what another poster said about physical therapy. I messed up my elbow from playing volleyball a few years ago and every now and then, when I lift real heavy, it will hurt. I usually just take a couple days to rest it or leave it alone if it constantly hurts, and then get back to it. There's nothing really I can do...

caroleannlight

I had a similar injury in 2008 and still have screws, wires and a plate in there. I have found as I am progressing and gradually improving the pain is less. I do elliptical and treadmill walking and swimming. My weight work is mainly upper body but. Gradually adding in squats step ups etc. I found that working with a personal trainer has really really benefitted me. I know it is expensive but if it is an option to do a few sessions even to design your programmes and make sure you progress without further injury etc. good luck

lisadiane41

I would see a orthopedic specialist. I know when I had ligament replacement surgery in my ankle and went for therapy they gave me exercises to do at home when I had flair-ups. I do not have hardware in my ankle but I would definitely consult with a specialist on this matter before you do damage.

Rambo529

I've had 2 surgeries on my right knee and was unable to do any high-impact exercises. I've also had surgery on my ankle (mine didn't shatter, we caught it before, but I do have a bone graph in it), but haven't experienced as many issues as with my knee. I know for me, I started slow and built it up both strength-wise and endurance-wise and now have little to no pain after cardio and have been able to do a little medium impact activities as well. I still stick to low-impact cardio, even when I do Step class (they show us the low-impact moves and I stick with those) and that seems to help keep the pain at bay, but as a former athlete I have trouble keeping a low profile. I don't know about any stretches that might help. It's been 2 years since my last surgery, and it's taken about that long to where I'm not achy the day after a bike workout.

I know after my ankle surgery they had me take a bike tire (an exercise band would work as well), sit in a chair with the tire around the front 2 legs and my ankle pulling the tire to the side. I then had to "write" the alphabet. I know that helped with my flexibility, mobility, and a little with strength (I was in a cast for 4 months). If you have access to a step and a cable machine (set on the lowest height) you could do step ups onto the step as well (even going to the sides if you wanted). Hope this helps a little.

lwagnitz

I work out with injuries. I had surgery on my hip, and need surgery on it again, and now on my other one too. Also have SI and sciatic issues because of it. I just try to listen to my body as much as possible. Swimming usually helps, but unfortunately I don't have access to a pool. I just try to be in tune to my body as much as possible. I also get cortisone shots and am on steroid packs and muscle relaxers, so that usually helps with the pain, but besides that I generally try and listen to what my doctors and PT tell me. I broke my foot and sprained my ankle really bad and was supposed to be on crutches for 8 weeks, but I decided that 4 weeks was good enough. It was competition season for cheer and I wanted to get back in it. Biggest mistake of my life. Now my ankle gives out on me ALL the time when I run, and I always know when it's going to rain and it hurts like beeyotch when it's cold. Needless to say I have arthritis. I've learned my lesson since then.

RosscoBoscko

I have no knee cartilage in my left knee, floating parts in my right ankle from a double fracture. All the ligaments between my collarbone and shoulder on the left side are torn meaning it is out of line premanently but the muscle has grown to compensate. Finally in my right shoulder the collarbone is grinding against the shoulder bone, so at some point i need part of the bone cut out, but leaving that till after i've done the Tough Mudder in June. Oh yeah and I have a lump/curve in the top of my spine/neck from playing front row in rugby since age of 11.

In terms of training I don't let it stop me, but I have a high pain threshold. I do wear a support on my right shoulder, right ankle and on my left knee but thats it, I try to then train as normal, although my left shoulder has never been as strong as it should in the 10 years since I did it. For training i play rugby, run (road and treadmill), and strength train so don't allow injuries stop me.

In terms of your injuries, I'm no expert, but i'd say a lot of the discomfort you're experiencing is scar tissue remaining meaning that any exercise you do is going to lead to at least some level of discomfort. Like serafimangel has said it is probably a good idea to see a sports injury specialist, although i should probably take that advice as well. Speaking from experience, the longer you leave it its only going to get more painful and possibly do more damage.