sprained ankle

edavis27
edavis27 Posts: 21 Member
in Fitness and Exercise
Unfortunately, playing beach volleyball with a bunch of my friends led to to roll my left ankle pretty badly. Seeing as I did this earlier in the year to my right ankle, it took a little bit of recovery. At the moment I cannot do many forms of cardio that I normally would do (run, bike, row). Are there any possible alternatives during my rest period? because I can only seem to walk and that's it. Keep in mind that this sprain is a pretty nasty one and I'm lucky to not have torn any ligaments.

Replies

  • tiptoethruthetulips
    tiptoethruthetulips Posts: 3,371 Member
    Do you have access to hand cycle machine? What about swimming but something that requires only gentle foot action.

    Other than that, why not rest up for a week and let your ankle heal itself.
  • gmallan
    gmallan Posts: 2,099 Member
    Do you have access to hand cycle machine? What about swimming but something that requires only gentle foot action.

    Other than that, why not rest up for a week and let your ankle heal itself.

    These are the suggestions that came to my mind. You can use a pool buoy between your legs when you swim so you only use your arms. It may also be possible for you to do some seated boxing
  • ninerbuff
    ninerbuff Posts: 48,993 Member
    Boxing. If you can take it, kettlebell swings with speed.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • salgalruns
    salgalruns Posts: 83 Member
    I'm currently nursing one as well (and without realizing I had it, ran the LA Marathon). Now coming off a boot, I have defintely had to adjust my workout routine.

    1. See your doctor for limitations and LISTEN to the doctor. Not worth it to not heal correctly.
    2. Swimming can also aggravate it if you are kicking - you use a lot of muscles in your foot (more than you think, actually). My doc told me no swimming for 6 weeks. Pool buoy is a great suggestion.
    3. Arm bike for sure...
    4. Do cardio in other forms - circuit trainings without the jumping (such as kettle bell swings, high pulls, and chest presses). Not as high a burn as running/biking/rowing, but it will get the heart rate up.
    5. Watch the walking to ensure you are not making it worse. Stay slow and level.

    Focus efforts on weights and cross training and work your upper body in the meantime - your heart rate will still go up a bit, but it will keep your metabolism moving along. Helps in the long run!

    I was able to go on a stationary bike in my boot because it was holding it in place. Again, check with doctor, and LISTEN to them. (Can you tell I've had difficulties with this in the past?)

    Good luck!
  • GillianMcK
    GillianMcK Posts: 401 Member
    Just a thought, but homeopathic remedies can really help with the recovery of sprained ankles
    arnica gel (helps proof the bruising fasters), can use arnica pillules as well if it's really swollen
    rhus tox pillules helps with the ligaments etc that have been strained
    ruta grav pillules if the rhus tox isn't having the desired effect.

    I use rhus tox to help with my achilles (can be used for joint issues known as rusty gates, i.e. they are worse at the start of exercise and then gets better with use).

    If you do use homeopathic remedies I wouldn't go above 30c without consulting a homeopathic practicioner, also if you've never used the pillules before then make sure you don't touch them, the pillules are just sugar coated in the remedy so when you touch them with your hand the remedy comes off onto your skin and isn't as effective.
  • running4thehigh
    running4thehigh Posts: 144 Member
    Gah. I've been going through the same thing for the past NINE weeks. Had to wear an air cast and all.

    I can only recommend

    1) building your upper body and especially core strength during that time. Focus on weight training.
    2) Using a stationary bike shouldn't put too much pressure on your ankle, although I would recommend taping your ankle.
    3) Swimming works if you 1) tape your ankle and 2) use a pull buoy - it will force you to use your arms only (definitely do that! I tried swimming without it two weeks after the injury and I think I just further sprained it)

    DEFINITELY use the RICE-method.


    ***Edit: sorry if some of this is a repetition, I didn't have time to read the other comments

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