Advice needed...

Wondering if anyone has had experience with working out after sustaining an injury? I sprained my ankle almost 2 months ago (got my leg trapped in a stadium seat at a Phillies game, of all things!). I had alot of pain, bruising & swelling initially. After two visits to the doctor & x-rays, it was determined that the ankle wasn't broken, only badly sprained.

Now, almost 2 months out, I have little pain but my ankle still swells up every day, making walking uncomfortable. The leg/ankle is still sore to the touch in places as well. I want to get back to the gym but I know I can't resume working out like I was. I had been doing the circuit training at Planet Fitness and the treadmill on alternate days. I only have 30-45 minutes a day, at 5:00 am, to work out. What can I do that involves minimal use of my ankle but will give me an aerobic workout? (Swimming isn't an option, and my knees can't handle a bike.) I thought of continuing the circuit training but doing knee-ups instead of the steps between machines.

Thanks for any suggestions.

 

I would tape the ankle and google light aerobic routines.

 

Chesy...even though you said swimming is not an option what a bout walking/jogging in a pool with a weight belt on.

 

That would probably work, but I guess I should have said a pool isn't an option. I can't afford to join another gym right now and the ones that have pools in my area aren't close enough to allow me time to work out & get home to get ready for work. And if I leave workouts go until after work, I wont get there.

Thanks for the suggestion, tho. Hope you are doing ok, Chai. Every time I see one of your posts, I pray for you.

 

Thanks, Satyr. I hadn't thought of taping my ankle (only wrapping with an Ace bandage which is cumbersome). Gotta do something - I have no energy and feel like a slug. :smt015

 

I'm not sure about the equipment set up of Planet fitness gyms, but there are pieces of aerobic equipment that use only the upper body. In particular, there's a rower and another that consists of a seated machine with handles for your hands. It's basically like pedaling, but with your arms instead of legs.

 

The rowing machine is a good idea and there are a couple at PF. Not sure about the other one you mention - will have to check it out. Thanks, Swirlman.

 

Awwww that is so sweet. I am trying to stayed focused on school. Speaking of that.....time to go finish my reading

 

The recumbent bike... if you tape your ankle, that shouldn't be too bad. Since you're sitting, it takes the pressure off the ankle. I know how you feel. I sprained my foot on July 4th and I'm still in pain.

 

Thanks, Huntress. Not sure if my knees can handle the recumbent bike. Whenever I try to ride a bike, my knees tighten up like a rubber band pulled to the breaking point. But maybe I could do a little treadmill, a little bike, a little rowing. Gotta do something - I think I feel my behind getting bigger as I type this...

 

My trainer always advises to not tape to tight or use it for too long.

He says you can become dependent on the support from the taping and weaken the area.

You may want to ask a trainer or Dr on how to do it correctly.

 

I feel your pain here, I really do. Having been diagnosed with a fracture and 3 sets of torn ligaments in my left ankle just over a year ago, I know how frustrating it is trying to get back to the gym.

I started on balancing exercises on the ankle and doing one legged squats (without weights) to strengthen the ankle. I also use the BOSU upside down to help too. Whatever you do make sure you keep up mobility exercises.

Have you tried the cross trainer? Personally I would wait until any swelling ceases but that's me.

I wish you a speedy recovery!

 

Thanks, Lottie. I guess I will wait a couple more weeks - I have an appointment for a physiical so I'll see what the doc says. Tired of the swelling, already.

 

Out of interest has he given you any exercises?

If not try standing on a step with just your toes on the edge so your heels are off the step. Then whilst on the step go on to your tiptoes and then back down again. Do that 10 times and repeat 3 times a day, or more if you feel you can take it.

The physiotherapist got me doing that as well as sitting on the floor, legs together and wrapping a small towel ( folded) around the base of my foot. Slowly pull on the towel to pull your toes towards you.

It would certainly be interesting to hear what the doc says.

 

I will see my regular doc when I go - I saw an urgent care doc the night after my injury & he told me not to wrap my ankle. Then, I saw another doc in the practice where I go, and he told me to wrap it. No PT or exercise suggestions. Now, 2 months out, I have a band of swelling around my ankle, part of my leg/ankle is numb & I can feel what I think is scar tissue just above the ankle. And, to boot, I'm diabetic, so this is not something I can afford to fool around with. Surprisingly, I have alot of mobility in the ankle & discomfort more than pain.

Thanks for the PT tips - I saw the towel one online. Will try them!

 

Thanks, Tam, for the suggestions. What makes me annoyed is that the doctors I saw gave me conflicting advice, and I wasn't able to completely follow the directive to stay off my foot. For some reason, the two weeks right after I hurt my ankle were two of the busiest weeks I've had at my job and I was on my feet constantly. I couldn't elevate it or put ice on it with any consistency.

I have been wrapping it during the day and I ice it when I get home. Also elevate it in the evening and try to do it at night, but I don't sleep soundly on my back, so I don't always stick to that. The swelling is always gone by morning, but within an hour or two of being on my feet, it's back.

I'm frustrated because I was just really getting enthusiastic about working out again - I really need to lose weight because my clothes are getting tight. Was getting up early and had a program worked out to keep me focused. And now, I've ground to a halt. But I am gonna get back into the gym and see what I can do that doesn't involve the ankle.

 

Jordan and Tam are correct, you should take it easy and get a doctor's advice before you start working out again. I broke my ankle several years ago, and it took what seemed like forever to heal, mostly because I walked around on it for 3 weeks before I had it looked at, and because I damaged the tendon. Someone suggested that you should try a recumbent bike and that's what I use for cardio, it doesn't bother my ankle at all. The rower also doesn't bother it. However jogging, and stair steppers still cause me discomfort.

In my experience, if you tape it tight enough for good support, it just increases the swelling. But again, a doctor will be able to give you the best approach for your particular situation. If you can, I would see an orthopedic doctor, as they have more experience dealing specifically with those types of injuries.

Best of luck for a speedy recovery, ankle injuries suck. :smt056

 

I had a nasty bimalleolar ankle fracture (rock climbing accident) a number of years back.
I did exactly what the girls have been mentioning and even thought it was slow - its very effective in strengthening that area, it is a naturally weak area so be careful.
I had a few set-backs due to going to hard on it... as well as the screws actually backing out (I had 6 screws and 4 pins and two plates) and even w all that, the methods mentioned works excellent, just be patient.
If you "listen" to your ankle - and your doc of course, you should be fine and back in action before you know it.

 

Wow, FG, sounds like you were a walking hardware store! So many of us on here have sustained ankle injuries - mine seems quite minor compared to some. I do notice a loss of integrity in my ankle - it doesn't feel strong or stable. Some of these suggested exercises sound like they will help with that.

Thank you, Espy & FG for your tips & advice. I appreciate everyone's input.