Exercises w/a Torn Ligament?

So, apparently me + wedge sandals + cobblestone walkway = super bad idea lol I fell on Thurs. night and partially tore ligaments on the outside/arch of my left foot, or so the doctor suspects. At the moment I'm hobbling along with a cane, icing my foot all the time, etc. The doctor expects it to take 2-3 weeks to feel major improvement, but advises against pushing my usual exercise routine (lots of jazzercise/aerobics). I can do crunches, modified pushups, etc. but am at a loss otherwise.

So - What do I do?!? I don't want to fall off track cardio wise but can barely walk for now. Any suggestions? Many thanks in advance

- Kristin

Theraband (resistance band) exercises sidelying, on your back (supine), or on your tummy(prone) for unaffected areas like your hip and knee. Terminal knee extensions while laying on your back with a roll or pillow supporting the knee.....seated hip flexion.......sidelying hip abduction/adduction.......prone hip extension exercises (look up online).

You could sit in a chair and do some punches, those seem to get the heart rate up pretty good!

water! swim, walk whatever! doesn't put strain on joints or tendons, but walking a mile in the water is like walking 2 on land! or if you like to swim laps that would be great for you too! Good Luck and I hope you feel better soon!

If he did not ask for an air splint, or similar degree of immobilization, I assume he does not think the sprain too very severe. However, in any sprain, the first week or so is mostly about reducing the swelling, which requires a great of time spent with the foot actually elevated above the heart. After that, you can weight bear as tolerated, and in fact, avoiding activities on the foot may increase the duration of the pain syndrome associated with sprains. Frankly, all closed kinetic activites (ones with the feet planted) are liable to increase the edema. You can, I suppose, goof around in the pool, but swimming that involves kicks is going to hurt, walking will still require a push off you may not be prepared for, etc. Rest.

As a Chiropractic Nurse and Physical Therapist I would strongly advise you to not do any wieght bearing on that foot. You could really end up off track of you push an injury. If you have to be up alot and are using a cane watch your posture; remember belly button to back to protect your spine. A walker is usually better to balance your gait while you heal but younger patients don't or won't use one so if you fall into that group be careful and listen to your back and be adjusted on an as needed basis. If you really need to work out get in the pool with your foot wrapped or taped and stay in the deep end where there is no impact. No access to a pool? Try a Sit-and-fit type of program... my knee replacement patients seem to enjoy this and it keeps them safe. What is really important here is not make a temporary problem into a permanent one. Adjust your caloric intake, lower your carbs stack your lean protines. Be kind and understanding with yourself and listen to what your body is saying to you. Good Luck! Heal fast...

If he did not ask for an air splint, or similar degree of immobilization, I assume he does not think the sprain too very severe. However, in any sprain, the first week or so is mostly about reducing the swelling, which requires a great of time spent with the foot actually elevated above the heart. After that, you can weight bear as tolerated, and in fact, avoiding activities on the foot may increase the duration of the pain syndrome associated with sprains. Frankly, all closed kinetic activites (ones with the feet planted) are liable to increase the edema. You can, I suppose, goof around in the pool, but swimming that involves kicks is going to hurt, walking will still require a push off you may not be prepared for, etc. Rest.

Yeah, I get the impression it's not too severe. He just said to have it reevaluated after 2-3 weeks if there's no improvement, and to use crutches or a cane to help with walking as needed. He also encouraged me to try to put a little more pressure on it walking short distances little by little after the first 48 hours (suggested rest, elevation, ice, and ibuprofen for now) - so I think you're right on.

Thanks everyone for your suggestions!!

I, personally, wish they still graded them (I like numbers), but no one does anymore! So we have to guess at severity, in the absence of definitive radiological studies. Oh well.

If he did not ask for an air splint, or similar degree of immobilization, I assume he does not think the sprain too very severe. However, in any sprain, the first week or so is mostly about reducing the swelling, which requires a great of time spent with the foot actually elevated above the heart. After that, you can weight bear as tolerated, and in fact, avoiding activities on the foot may increase the duration of the pain syndrome associated with sprains. Frankly, all closed kinetic activites (ones with the feet planted) are liable to increase the edema. You can, I suppose, goof around in the pool, but swimming that involves kicks is going to hurt, walking will still require a push off you may not be prepared for, etc. Rest.

I just found out that I sprained a ligament in my foot and your information was more helpful than what the doctor told me...lol! Thanks