Sprained ankle...

Mef-ninja · 09-30-2008, 06:23 PM

soo i sprained my ankle this weekend.. it sucks and now i cant train muaythai/jj/ and mma for a while.. nor can i lift weights for atleast a week or 2...

so besides doing a mass amount of ab workouts.. what else can i do to stay in shape?

Gary Peters · 09-30-2008, 07:00 PM

Eat right.

Ten Ounce · 09-30-2008, 11:01 PM

You can swim, or go bike riding. anytime I'm injured or am sore I try to take a long bike ride just so that I can have some activity.

Nubster · 09-30-2008, 11:12 PM

Quote:

Originally Posted by Mef-ninja

nor can i lift weights for atleast a week or 2...

What about upper body work? Or if it is just a couple weeks take some time off if you have been working hard for a while. Your body will thank you and you might be surprised to find that you actually come back stronger.

Mef-ninja · 10-01-2008, 01:03 AM

Quote:

Originally Posted by Nubster

What about upper body work? Or if it is just a couple weeks take some time off if you have been working hard for a while. Your body will thank you and you might be surprised to find that you actually come back stronger.

well.. my work out would be very limited.. i mean i cant balance properly soo my workout would be a little off.. plus its hard to put pressure on my ankle.. i went to the gym on monday.. but i ended jus making my ankle feel worse.

equin · 10-01-2008, 07:09 PM

I severely sprained my ankle about 20 years ago, leaving me on crutches for about 6 to 8 weeks. What I found that helped me the most was swimming laps. The water acts a natural buoyancy, so gravity is not pulling the blood down into your ankle causing it to swell as it would if you were standing up. Also, as you're swimming through the water, the water acts as a gentle massage on the ankle. I noticed that my ankle always felt much better immediately after swimming laps than at any other time. Just be careful when you kick. If you can kick gently while swimming without it hurting, then fine. Otherwise, just kick with your other leg to keep the lower body afloat while you power through with your upper body.

More importantly, though, make sure your doctor says it's OK for you to swim or do any other exercise.

Hope this helps.

StartARiot · 10-05-2008, 01:29 AM

Quote:

Originally Posted by equin

I What I found that helped me the most was swimming laps. The water acts a natural buoyancy, so gravity is not pulling the blood down into your ankle causing it to swell as it would if you were standing up. Also, as you're swimming through the water, the water acts as a gentle massage on the ankle.

Hope this helps.

I know everyone keeps saying swimming but when I sprained my ankle and tried to kick in the water it fucking killed. I would not suggest swimming...or biking for that matter. Atleast for the first couple of weeks. I think after that when its rested enough you can add those in but as for now I would say off it. Its better to take a little bit of time off rather than fuck it up again and take 4 weeks off.

equin · 10-07-2008, 05:59 PM

The trick when swimming is to not kick that much. It's hard to do without alot of practice, though, because the lower body may tend to sink a bit. Competitive swimmers sometimes use a foam-type buoy that they place in between their legs to keep them afloat while they use more of their upper body to power through the water, especially when using solid plastic hand paddles. Unfortunately, I don't know where one can get one of those foam-type buoys, but my guess is that an online search for lap swimming gear might turn them up. Just a thought for anyone with a sprained ankle wanting to swim laps without hurting it.

ChachiKiller · 10-08-2008, 11:09 AM

Quote:

Originally Posted by Ten Ounce

You can swim, or go bike riding. anytime I'm injured or am sore I try to take a long bike ride just so that I can have some activity.

Please don't swim. Ankle strains need stability, RICE and time. Don't continue to stretch.

Do gradual band work when the swelling goes down.

Biking will keep your heart strong.