Exersise with a bad ankle

Zadviv2
Zadviv2 Posts: 18 Member
in Fitness and Exercise
Any ideas on what kinds of exersise I can do with a bad ankle? I love walking & hiking but that's out for me until I get this ankle fixed. I average about 3000 steps & those are painful for me. Any advice would be appreciated. I need all the help & support I can get. I have over 100lbs to loss.

Replies

  • rosecropper
    rosecropper Posts: 340 Member
    First, have you been to a doctor? Diagnosed? Cleared for any sort of activity?
    Generic interventions for sprain/strain: Take ibuprofen (or other NSAIDs). Apply ice packs. Elevate leg. Wrapping ankle may allow you to get in more steps too. *all/any of these only if advisable for your situation.
    Swimming is low impact. You could try water aerobics but avoid the jumping.
    What will be safest depends on how & what part of your ankle is injured.
    For me, cycling is reasonable as the pain & instability are least when staying on the ball of my foot with no lateral movement. Your injury may be different.
    Go to you tube. Search seated excercises. Lots you can do at home in a chair.
    Best of luck. Be kind to yourself!
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    You'd probably get better answers in the Exercise and Fitness section. This is the debate section (I know the names look kind of similar).

    My gym has some kind of cycle-like thing that you do with your arms that might work if you have access to one. I've not tried it, though. Beyond that, depends on the injury, as so many things implicate the ankle. Are you doing any kind of physical therapy? They should be able to advise you -- I got help there when I had a knee injury.
  • Zadviv2
    Zadviv2 Posts: 18 Member
    rosecropper wrote: »
    First, have you been to a doctor? Diagnosed? Cleared for any sort of activity?
    Generic interventions for sprain/strain: Take ibuprofen (or other NSAIDs). Apply ice packs. Elevate leg. Wrapping ankle may allow you to get in more steps too. *all/any of these only if advisable for your situation.
    Swimming is low impact. You could try water aerobics but avoid the jumping.
    What will be safest depends on how & what part of your ankle is injured.
    For me, cycling is reasonable as the pain & instability are least when staying on the ball of my foot with no lateral movement. Your injury may be different.
    Go to you tube. Search seated excercises. Lots you can do at home in a chair.
    Best of luck. Be kind to yourself!

    I had surgery over a year ago to take care of Achilles tendinitis & remove a heel spur for the back of my heal. The pain came back been going to the dr every 3 weeks since November trying different thing I'm now waiting for a 2nd opinion. The last mri I had showed information on the outside of my ankle, tendencies on the inside, planter facilities on the bottom of my health/ foot & some kind of cartilage growth on the top part of my ankle. I start therapy next week for the 3ed time since my surgery.
  • rosecropper
    rosecropper Posts: 340 Member
    That's a lot to go through! The therapist should be able to give you guidelines for exercises. Hope it gets better for you soon.
  • sarabushby
    sarabushby Posts: 784 Member
    I keep saying this to people - try swimming front crawl with a pull buoy between your legs, it'll ensure there's no stress on the ankle but you can still get a cardio workout. Just build up a little gently if you're not used to it as you don't want to go too crazy all of a sudden and give yourself a shoulder injury!

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