Give me the lift I need folks....

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QuestionableCarrot
QuestionableCarrot Posts: 40 Member
in Motivation and Support
Its two weeks since I hurt my right ankle whilst doing the 30DS.

I went great the first week but by the end of the second week my calves started to really tighten despite all my stretching routines etc. As a results Im guess poor form resulted in a little bit of tendonitis in the ankle and foot.

I was feeling great, looking great and was really getting the buzz from all my workouts and health plan.

Now I am really low and need some inspiration or recommendations on what i can do next.

My ankle only hurts when i have been walking for more than 30 minutes... I am icing it when i can at home every hour and taking ibuprofen tablets to combat the swelling.
In short I think I am over the worst but fearful of starting too soon again.

Can someone please point me in the direction of a routine I can do again???

THANK YOU

QC

Replies

  • QuestionableCarrot
    QuestionableCarrot Posts: 40 Member
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    :(
  • maryjaquiss
    maryjaquiss Posts: 307 Member
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    Two weeks is a really short amount of time if it was quite a bad injury. Don't do anything high impact until the pain has gone completely. I'd stick to swimming, possibly the cross trainer and walking (and if that's still making you need painkillers, I might cut that out as well!)
  • Hayleq
    Hayleq Posts: 8 Member
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    Definitely swimming - it's great for building up strength and a good way to keep you in the routine of being active.

    Anti-inflammatory drugs like ibu-profen will mask the pain - be careful not to do any more damage.

    Keep moving anyway you can to stay in routine :)

    Good luck!!
  • HJC3rd
    HJC3rd Posts: 3 Member
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    I used to have a bad knee injury and and I was struggling with both my ankles ( I think I used to weight to much for the amount of high impact sport - running and squash - I was doing). The worst thing you can do is start again too soon. I did and my knee stoppped me from doing anything meaningful for an extra 8 months!

    I just went swimming and tried doing different strokes to see which hurt least after a couple of lengths. (At first my ankles seemed to hurt regardless of which stroke, but I took it easy on the kicks and focussed on using my arms) This really helped me build some strength again. Then I started on the cross trainer and mostly cycling to avoid any impact. It took ages, but it sorted itself out. Depends on the severity of the initial injury I guess.

    If the above isnt an option, get yourself a cheap exercise DVD from a charity shop or online. I used to do them with my mum when I started to try and get in shape. They look and feel ridiculous at first but after 2 weeks of getting to know the routines they were actually really good. --> Alsp really good to combine with a walk/run. Once I was fit I'd go running and come back and do the routine straight after because all my muscles were warm and I felt really motivated.

    Good luck!
  • april1445
    april1445 Posts: 334
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    Hey! I got the same injury doing 30DS. You need to strengthen your ankles/calves by standing with your toes on a stair with your heels low and slowly coming up to standing on your tiptoes. Do that every day, and strengthen those muscles before you go back to 30DS. Also I now rotate 30DS with other stuff. good luck. (check out efit30-6 week boot camp). I can get you the link if google doesn't take you there.
  • 04hoopsgal73
    04hoopsgal73 Posts: 890 Member
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    Consider having your ankle examined by an orthepedic MD or foot specialist MD. Ankles have many small bones, ligaments, tissue areas which can hold hidden issues. I have ankle history, too, as recent as last year.

    Until your ankle is fully healed and recovered from whatever happened to it, you won’t get that buzz back.
    Good luck with your decision.:flowerforyou:
  • ahavoc
    ahavoc Posts: 464 Member
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    I broke something in my foot and didn't stop working out. Get a good supportive show. use the recumbent bike in your gym while you can. I continued to weight train, and put my foot up at night. It's been 6 of the most grueling weeks, but i got through it and so will you.

    And by the way, the depression could be caused by endorphin withdrawal, so find something you can do to up the heart rate and get some cardio going.

    Also, work with a chircopractor, or a physical therapist and find out what you can do start to do. On top of that, I found acupuncture very helpful. and rub your ankle with Balm of Gilead but add some cayenne pepper in it. Cayenne pepper is awesome for healing, pain relief, etc. It's a go to for me.
  • QuestionableCarrot
    QuestionableCarrot Posts: 40 Member
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    THANKS!

    I just turned the computer on and read all these comments - feel good factor is back.

    Going to go for more physio. I cant swim but am determined to get back into cycling again until such times.

    Cheers!
  • Panda_Rolls
    Panda_Rolls Posts: 101 Member
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    I've got tedonitis in my achilles and was taking ibuprofen to help with the inflammation. I decided at some point that I didn't want to be on painkillers all the time and started looking into other remedies. Someone suggested I try turmeric, so I started taking supplements and found that they actually do help me. I can't say for sure but it might help with your healing time.
  • QuestionableCarrot
    QuestionableCarrot Posts: 40 Member
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    Thank you ;) x

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