Sprained ankle need advice on other exercises

prium01
prium01 Posts: 306 Member
in Fitness and Exercise
:sad: I have sprained my ankle yesterday:sad: ...so will have to be off from running or even walking for long till the pain is no more, maybe a week....so I will focus on strength training, mat exercises, any other exercises I could do please suggest..... I would like to lose at least 4 pounds in April.:ohwell:

Replies

  • landerson71
    landerson71 Posts: 13
    Thats not good news is it! i would suggest working on other parts of the body whilst your ankle is out of action. Try researching abs work outs as a lot of these you can do laid down.. there are also quite a few exercises you can do whilst sat down.. using weights etc too which can concentrate on arms.. i know it isnt cardio but it is better than nothing at all :) If it isnt too uncomfortable you could try laying on your back and air cycling- good for your legs without putting pressure on your ankle.. hope your ankle gets better soon!
  • CEHayes73
    CEHayes73 Posts: 221 Member
    swimming?
  • prium01
    prium01 Posts: 306 Member
    swimming?

    I don't like swimming!!!:embarassed:
  • NutellaAddict
    NutellaAddict Posts: 1,258 Member
    Arm ergometer
  • massage_gal
    massage_gal Posts: 76 Member
    Try the recumbent bike!
  • prium01
    prium01 Posts: 306 Member
    Thanks all for your suggestions. I don't have an access to gym...so please suggest some home exercises..
  • Silvara_11
    Silvara_11 Posts: 133 Member
    This happened to me on 2nd March - I only maintained and didn't loose weight all month but I lacked motivation so I really hope you can meet your goal!

    I did a modified version of the 30 day shred at home so replaced jumping jacks with punches got a good 20 min work out in most days it helped.

    I also did yoga which helped stretch out parts that were compensating for the sprained ankle.

    Take it easy as the more rest it gets the faster it heals - I'm still not 100%.
  • golightly1311
    golightly1311 Posts: 1 Member
    Ankles are prone to further injury if the rehab isn't right. If you are keen on running see a physio to ensure your ankle gets strong again (in particular you need to do balance work).

    Home exercises - girlie push ups (on knees), all the upper body weights exercises, squats or in/out of chair if your ankle can cope. Washing windows is good cardio ! Also pilates mat workout DVD - helps to improve your posture which can make you appear slimmer :-)
  • prium01
    prium01 Posts: 306 Member
    Thanks all that was useful!!
  • TR0berts
    TR0berts Posts: 7,739 Member
    If you can do push-ups, you can do those. If you have good balance, you can do them on the one good foot. Or, as has been suggested, you can do them from your knees.

    You can do chair dips, as well. Instead of me trying to describe how to do them... https://www.youtube.com/watch?v=tKjcgfu44sI

    Again, just put all your weight onto your good foot.

    Pull-ups or chin-ups are also good. Just make sure you're not too far off the ground when you start - 1-2 inches is good. This way, you can come down onto your good foot/ankle without risk of spraining it.

    If you have anything relatively heavy (6-10kg, maybe?) around your home - especially if it has a handle (such as a gallon milk or water container), fill it with water or dirt and do some bicep curls. If you have two the same weight, you can lie on your back and do your own version of a bench press this way, too.


    Just some ideas.

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