Oh, no...I rolled my ankle! :-(
And I was wondering if I can exercise beyond using upper-body-only workouts.
What if I did exercises while my feet are firmly planted...no lunges, twists, turns, squats. Is that possible? Thanks for any and all advice! :sun::love: |
I am so sorry! I'm the queen of ankle sprains....please be careful. Rest, ice, compression, elevation. Get evaluated by a professional and PT if needed.
That said...workouts: I would not do any weight bearing exercises until completely pain free Margaret Richard Getting Better Firm Sculpted Buns, Hips, and Thighs Any floorwork....Ellen Fusion Floor I recently had an ankle flare and was surprised how many "floor only" workouts were on YouTube. Like upper body, etc. To rebuild ankle stability....standing balance work, wobble board or Bosu, V-Core if you can take it, Essentrics alphabet and feet exercises. Take care....ankles are important. |
I'm actually not feeling a whole lot of pain right now, unless I move my ankle in a certain way. It may be a pitfall that can make me think my ankle is better when it isn't yet.
So I should still avoid weight-bearing exercises even though my pain is minimal? |
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And there is mixed advice about the recovery. I have been told no weight for two weeks with the air cast. I have also been told that there is a sort of exercise protocol that promotes healing better than no-weight. But it is something you do with a PT, or you risk making it worse. |
Margaret Richard’s Getting Better would be a good workout for you. She had foot surgery and created a workout to keep in shape while she recovered. Only seated and floor work are used in the workout. I hope you heal quickly!
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Julie I am so sorry you rolled your ankle, but glad you are feeling a bit better. Don't rush recovery. Floor work is amazing, and Margaret Richard is the best at it. My legs really thanked me for working out six weeks with Margaret.
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I sprain my ankle about every couple of years or so......the last time was last fall and I while I was healing I came across this https://www.youtube.com/playlist?lis...Ooo-vKuC4O1i6G
Carolyn Jordan has a number of workouts geared towards those with foot or ankle injuries. I especially enjoyed her chair cardio because I really didn’t have anything else that met that need. With large enough arm movements and 1# weights, I got a surprisingly good cardio workout. I wish you a very speedy recovery! Lori |
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...until I went to work the next morning, when I saw that it swelled up, and I felt more pain and couldn't put much weight on my left foot. I worked all day and then went to the doc-in-the-box (immediate care :D), where I got x-rays, confirmation of a sprain of the deltoid muscle, and a brace to wear (not a boot). I took Advil and did the RICE thing on Friday...since then I've mainly just kept it elevated since the swelling has gone down (but there is still some) and it's not hurting that much. I have been taking 1500 mg of glucosamine for several years now, but it's hcl, not sulfate. I think I've covered everything. :) Ms. Omega, I just PM-ed you. |
If you have access to a spin or stationary bike, you could do that (just don't do any out-of-the-saddle work).
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