How/what can I do for excercise with a broken ankle?

Options
Momma1213
Momma1213 Posts: 56
in Health and Weight Loss
I fell off my deck a couple of weeks ago and just made it into the dr. yesterday to find out that I broke my ankle. I didn't go because I thought I had only sprained it and I have not walked since this happened. I will find out if I need surgery tomorrow. I'm looking for exercise suggestions that I can do for what I presume to be the next few months. I don't want to gain back all that I have lost! Thanks in advance

Replies

  • mermx
    mermx Posts: 976
    Options
    Ouch!!! but any exercise is good exercise!

    So lifting some arm weights?
    Sitting on the bed... or floor grab your thighs and balance...great for abs.
    There are lots of sitting exercises that you can do and also working your legs without putting strain on your ankle.

    I would take the time to use your upper body because most of us don`t use it enough...but good luck and hope you get better really soon x
  • AlphamaleBAMF
    AlphamaleBAMF Posts: 373 Member
    Options
    If you go to gym I guess you could use the rowing machine if it has one of those.
  • senyosmom
    senyosmom Posts: 613 Member
    Options
    I think you do shadow boxing from a sitting position. always have weights as an option too.
  • Momma1213
    Momma1213 Posts: 56
    Options
    Thanks! Any suggestion is appreciated! I do like the ab suggestions and will give 'em a try.
  • bkingsbury1
    bkingsbury1 Posts: 5
    Options
    I broke my ankle 8 weeks ago. I had the plaster put on Saturday night. I was back at the gym Monday morning,

    The rowing machine didn't work with my plaster.

    What I found was ok was the exercise bike. Lower your seat more than you would normally set it.

    I would use the exercise bike for 30-40 minutes. With the plaster your foot cannot move so its no problem.

    I would then use the weight machines for the rest of the period. Upper body strengthening exercises.

    Its a pain getting around on crutches but I just took a backpack and used that to carry everything around,

    Continue to eat cleanly and don't use this as a setback to comfort eat.

    I actually went to the gym more times per week than before the break as I was determined not to let this set me back.

    You also have opportunity with the crutches as getting around on them is hard work. Continue to do your normal daily activities on your crutches.

    After 6 weeks and my plaster was taken off I had lost 5kg (or 11 pounds) for the North Americans.
  • janalayn
    janalayn Posts: 510 Member
    Options
    If you can put weight on it .. try a weighted hula hoop. They are available at Walmart in the sporting goods section for around $20. Maybe some work on a yoga ball too. Good luck
  • Momma1213
    Momma1213 Posts: 56
    Options
    bkingsbury1, thank you. Those were some good ideas and it's nice to know that working the bike is an option. I currently don't have a cast but a boot. I'm finding out tonight the full extent of the damage and if surgery is required. I guess a talus break is not a good thing. I'm trying to not comfort eat but it IS a little hard. My desire to not gain it all back is still stronger so for now I'm still motivated!
    Janalyn, a hula hoop sounds interesting. just to keep my daughter entertained I may try that too :)
  • cjmas
    cjmas Posts: 63
    Options
    You can do a lot of core work. Also, someone recently recommended 8 minute arms on YouTube. (Can't vouch, but better than nothing.)

    Good luck!
  • crobl
    crobl Posts: 380
    Options
    Although everyone has suggested some great ideas, please please please, check with your ortho before doing anything that is even partial weight-bearing! And technically, this includes cycling and rowing. I'm a Certified Athletic Trainer and have seen many people with lower extremity injuries try to bike because "it's not that bad" and it has made a bad situation worse.

    From personal experience, I'm about to undergo a bilateral anterior compartment fasciotomy due to my anterior compartment syndrome (long story short, too much leg muscle and too little leg)...anyway, after the surgery I will be completely non-weight-bearing so no biking, row, standing, anything! (terrible I know). I have put together I plan for myself that involves seated upper body exercises and ab/core work. Additionally, I have access to an upper body ergometer (an arm bike) which is non-weight-bearing, and as soon as my incisions heal, I'll be in the pool.

    I don't know if this helps you at all, but definitely talk to your otho before trying anything!
  • Momma1213
    Momma1213 Posts: 56
    Options
    Happy news! The break wasn't at all bad and won't require surgery. I'm stuck in the boot for a short while and will be going back to the specialist in a few weeks for a follow up visit and maybe some strength exercises for that area. In the mean time there were several outstanding suggestions that I will be doing.
    Thanks everyone!

Categories