Sprained Ankle Exercises...

ivyana25

Hello...

So i sprained my ankle playing soccer 2 weeks ago so i have been taking it easy but my weight loss has been on hold... I am starting to get frustrated... I want to exercise... I do Crunches and other light exercises but i need more ideas... Im feeling better but my foot still hurts to do lunges or run..

I would also like to know your opinions... I didnt go to the doctor because i am a big chicken it doesnt hurt that bad anymore what do you guys think? Should i have gone?

Anyone else sprained their ankle how long did it take for you to feel completely cured?
How long should i wait till i can start running again?
Soccer?

This is how my foot looks now... Lol... Please excuse the non pedicured feet it is winter... LOL.. Lame excuse...

http://i123.photobucket.com/albums/o290/Popis19/temporary_zps02fea155.jpg

04hoopsgal73

Hi lvyana25

From experience I would suggest you get your ankle checked out. The doctor will give you a thorough examination & evaluation, and take x-rays! I found that I did more than just sprain the ankle.

I just went through this last year and ankles can take months to be whole again. It was the same when I was your age, too.
There are so many tiny bones in the foot and the ligaments and tissues are soft in that area, too.

I did all types of crunches & upper body work & rode a regular bike. Swimming & Water jogging is great but I didn't have access to a pool without paying for an additional membership to the Y or other place.

At physical therapy I received a full workout for ankle & lower body & rode a recumbent bike. As you heal you'll get to do more.
Squats & lunges were the last exercises I was allowed to do.

Everyone is different but sprained ankles do take a long time & require tons of patience.

I didn't go to the MD right away either & it was poor judgement on my part.

Best wishes on your recovery,
Di

ivyana25

Thank You for your opinion 04hoopsgal73 ... My family has always played soccer and they have gone through many sprained ankles this is my first.... They have never gone to the doctor... And they r doing just fine.. But every sprain is different so i will get it checked out..

ChristyRunStarr

I agree-have the doctor check it out. You could be doing more damage than good on it right now not knowing what kind of sprain it is (if it's not worse)

As for exercises-do you have a gym you go to? You could do pretty much anything arm related or other ab/bak related exercises

Emma_Problema

I sprained my ankle a few times in my teen years, the last one being years and years ago...like maybe 5 or 6 years ago and it still haunts me. My ankle gives me pain sometimes when I'm running and when I'm doing body weight exercises some days it won't behave and let me land right. Spraining your ankle once makes you more prone to doing it again...and again and again. I'm working on ankle exercises right now so that I can strengthen it up for the race I'm trying to do.

So bottom line, get it looked at. Get physical therapy for it. Give it time to heal. Or else you'll end up like me with weak ankles that I'm still trying to work on.

glassxxballerina

Pilates is great! I'd recommend blogilates.com. You can hit all muscle groups with zero impact on your ankle.

I've sprained my ankles quite a few times from ballet or hitting uneven ground while running outside, and it is not a pleasant experience. I feel for you!

Walgreens sells a great ACE wrap specifically for ankles that will help keep your swelling down and minimize pain. Make sure to elevate and ice several times throughout the day! In some instances, kinesio tape will help you walk without a limp (more minor sprains).

I've never gone to the doctor for a sprain, because there's not a whole lot they can do for you unless it's broken.

From my personal experience, I wait to run until the swelling is gone and the ankle is no longer tender to touch. Each sprain is different, but my last really nasty one (running while it was snowing, foot slipped off the road onto a shoulder that was 6" lower than the road) I had to wait about a week.

When you start running again you might want to consider ankle braces. They're stiff fabric and lace up in the front. I had a friend who played basketball in high school and wore them because she was constantly rolling her ankles during games.

Hope you feel better soon!

crobl

Definitely go get checked out - but I highly suggest going to a doctor that has a sports medicine endorsement or an actual orthopedic surgeon. Often times general practice doctors will look at an x-ray, see it's not broken, and dismiss it as "just an ankle sprain"....there's often more to it than that!

smilebhappy

I rolled my ankle running on Thanksgiving morning.
I too was stubborn & did not go to the dr at first
After about 2 to 2-1/2 wks later I finally made an appt
(it was still pretty swollen & hurt)

Dr took one look at it & sent me off for an xray
she also gave me a steroid pack to take for pain/swelling
luckily it was not broken; just a severe sprain.
She told me it could take up to (sometimes more) 6 months to heal!
So its been 3 months now & it still hurts / bothers me occasionally & stops me from doing some activites I would like to do
RICE your ankle too (Rest, Ice, Compression, Elevation)

I do spin classes, some strength training, walking right now (mostly seems okay)
I also went & purchased a really good ankle brace (helps support/pad) to wear.
Mine slips over your foot and laces....I would recommend for support.

Dr said to stick to low impact activities for a while than incorporate other activites into the mix
They recommend biking/spinning, swimming, walking ~ say these are the best workouts to strengthen again.
baby steps....so not to re-injure.

Go to doctor....just to get it checked out to make certain you have no damage in there
ask ?'s when you go...what your limitations are (everyone is different)

I hope your ankle gets better soon & it checks out okay!
Take care yourself :flowerforyou:

ivyana25

Thanks everyone for taking the time to comment... I will look into Pilates... I dont have a gym membership... My exercise consisted of Soccer Thursday nights Jogging on Sundays and strength training during the week... But i will look into maybe getting myself an exercise bike... even though im thinking that does impact my ankle...

Another reason i haven't gotten it checked is that i dont have insurance.. Do you guys know like how much it will cost me to get it checked?