Desperate for injury free comeback

nonafit

Monday- strength (pm);
Tuesday- pilates (am) & swim/elliptical (pm);
Wednesday - pilates (am) & strength (pm);
Thursday - pilates (am) & walk (pm);
Friday - pilates (am) & swim/elliptical (pm);
Saturday- pilates (am) & walk (pm);
Sunday - pilates (am) & walk (pm)

The strength workout is a bit of girly version@Curves. Check out here: http://english.curves.com/
This gym is the most convenient in term of logistics and time.

All the workouts to be limited between 30 to 45 minutes the most. Except for swimming will be around 90 minutes.

I am planning this for the month of May. As I am slipping of my fitness regime.

I have not recovered from grade 2 ligament tear in my leftankle since my 12 hour endurance trail run on 3rd March. I slipped 3 times. I had attempted twice to run after weeks of resting but the plan backfired when the pain became severe. Even a simple workout such as walking for 30 minutes makes it painful for me when I walk down the stairs.

The ligament tear at my ankle caused ITBS and ankle pain initially. But now even my back (above the hip) beginning to feel painful. However I am unsure if the back pain is an indirect injury due to the tear or something else.

Anyway frustration of not having fresh air on my face while running is causing me to slip away from my journey to be fit. Slipped pretty much actually - I had gained back 3 kilos. Hence I am planning a fix program that keep me working without aggrevating the injuries further.

Please advise if the above plan is good enough to keep me out of injury while staying fit.

I had planned for food as well. I know where I am messing up to get it corrected. Its the workout that I am worried.

nonafit

sorry...got to bump it...to get feedback.

nonafit

bump

dittmarml

You have a ligament tear? Is there a reason surgery was not advised or is not available?

I am not a physician nor a physical therapist, nor are most people on this site. However I have been in PT for most of my life. It sounds to me as though you need physical therapy focused on the specific injury, to include stabilization and strengthening of the surrounding musculature, retention/restoration of flexibility. General workouts such as pilates, walking, running, etc. will do nothing to strengthen/stablize the ankle and may cause more damage without extensive PT first.

If you have already done PT, please excuse this input. In any case I recommend you see a professional, not seek input from non-professionals (such as myself) on an internet forum. This type of injury can affect you for decades if it is not addressed correctly.

kingkoopaluv

ankle ligament damage is the worst they take the longest to heal. I had damage to my ankle from when i was 15 playing soccer and i still deal with it at 27. Take care of yourself. You know what you should do........

jillybeanruns

The weight will come back off, once you're recovered. To me it seems like you're trying to mitigate the weight gain with overexercising and not allowing yourself to heal properly.

Do you have a physical therapist? He or she is probably your best bet for advising you on your fitness/recovery/training.

I tore a ligament and it took a long time to recover, mostly because I was stubborn and refused to let myself heal.

TinaDay1114

It's hard to say whether this is a good plan or not -- it sounds good in theory, but I think it truly depends on the severity of your injury and how your healing is progressing. Are you seeing an orthopedist to advise you?

I have been nursing 3 bulging discs in my neck since February, and I know how you feel. However, healing from anything like this takes TIME, or you will be nursing some form of that injury for years to come. I broke my heel two years ago, and after keeping my foot in a boot and taking the comeback slowly, I never feel any affects from it. I'm hoping I can get my neck in the same place soon.

Good luck, and slow down.

nonafit

I saw a sports specialist. He took some xrays, ultra sound and physical test. And diagnosed with grade 2 ligament tear. He gave some anti inflammatory and recommended PT. I don't really follow it though. I thought rest was sufficient but I am definately wrong.:frown:
Damn in a fix. I find the specialist gave simple prescription rest and the PT exercises he gave.

jimmmer

You should follow the advice/rehab given to you by your medical professional. Don't be looking to random unqualified strangers on the internet for medical advice. You'll just end up effing your ankle up for life for the short term goal of weight loss (which can be achieved through diet anyway). Loss of conditioning can be rebuilt fairly rapidly once you're properly healed.

annahlotr

I saw a sports specialist. He took some xrays, ultra sound and physical test. And diagnosed with grade 2 ligament tear. He gave some anti inflammatory and recommended PT. I don't really follow it though. I thought rest was sufficient but I am definately wrong.:frown:
Damn in a fix. I find the specialist gave simple prescription rest and the PT exercises he gave.

Did he just give PT exercises, or did he recommend going to a physical therapist? Physical therapists don't just give you exercises. They also evaluate your specific problems, help fix your gait, and help get you back into a fitness plan. It would probably be a good idea to see a physical therapist. My specialist gave me a list of exercises, but the physical therapists gave me a much more comprehensive plan.

He couldn't do much else. The only options I'm aware of are physical therapy, bracing, and an ankle reconstruction, which is pretty major surgery.

jillybeanruns

Yeah you probably need/needed to do to PT 2-3X a week, I did that for months. I still go (almost 4 years later) occasionally because it is never fixed. I have ligaments and tendons that are beyond messed up, but I still do my PT exercises at home. I've run 2 marathons, 15 half marathons, a 25K, a 30K and about 45 other races in that time period so all hope is not lost. I'm slated to run my first ultra in July.

You just have to manage it well, especially at first. I opted not to have surgery because there is no guarantee necessarily and the recovery would have been longer. Think long-term (as in years out) not short-term. The next 3-6 months might not be what you want, but you'll be able to run distance again for years if you play it smart. Go back to the PT and do what they say.