Ankle injury - need cardio recommendations

[Flex]

Hi Cathe,

I'm enduring an ankle injury due to overuse (pain, inflamation, etc). I've been following the R.I.C.E. formula for about two weeks now in order to deal with it.

Question: When I feel ready to resume cardio, are there any recommendations you have as to which of your cardio workouts would be most appropriate?

Also, are there any low-impact cardio recommendations in general that I can do to maintain my fitness level? (Keeping in mind that I'm not a big swimmer at all.) I'm thinking maybe power-walking is the extent of what I'll be able to handle right now.

As a side note, I normally do 3-5 cardio workouts/week, usually step and kick-boxing.

Thanks,
Kate

 

[Jennifit]

Hi Kate!

I am so sorry to hear about your injury! What a pain, literally. Anyway, I laughed when you said that you are no a "big swimmer" (I HATE swimming) BUT, I have have a few ankle injuries in my time and the thing that helped me recover the fastest and kept my lungs and muscles in tip top shape is, yes, you guessed it.......SWIMMING!
Actually, I tread water (30-60 mins) when I am injured (especially when forced by physical therapists) or when I am just not feeling great. I cannot tell what a great workout it is. You do not even have to get your hair wet if you tread hard enough!?

So, you really may want to give it a try - your ankle will thank you sooner rather than later for it.

Stationary biking is good too. Just make sure you lower your seat so your foot does not have to come up to far where you are pointing your toes down when pedaling. (Does that make sense?) You want to make sure that your foot is parallel to the floor at all times. NO SPINNING CLASS!

Keep icing, icing, icing. Light stretch the area and give yourself some time to recover. Your body is talking to you!

hope that helps a bit!

jenni

 

[Flex]

Thanks Jenni, lots of good info. I was wondering about biking, as I do have a stationary bike at home. I think I'll give that a try as well.

One other thing, do you weight train? If so, did you continue weight training even with the ankle injuries you said you've sustained. Maybe with very, very light weights?

It seems to be okay as long as I'm not doing a lot of side-to-side movements. E.g. kick-box is trouble because of all the lateral movement. Also, if you've ever done Step Blast, the fast-feet repeaters in combo 3 are currently my number one enemy.

In addition, I've recently moved my work-outs to a carpeted area of my house, and think that may actually be impedeing me. It may be causing a bit of an over-rotation because of the cushioning. That's just my own suspicions though....

Thanks for the feedback....

Kate

 

[Jennifit]

Kate!

Yes I do continue to lift weights! I actually do a lot of abs and floor exercise like pilates and modified yoga - no "down dogs" because you do NOT want to overstretch your calves!!!!!! Remember, just light, very light stretching! Really, you need to listen to your body - if you feel a twing of pain...STOP! You want to be cautious at this time to heal your ankle, so any little bit of discomfort - stop - before you feel pain.

Your workouts on carpet may be causing extra stress to your ankle, BUT - that only means that your ankle was weak to begin with - don't think that if you go right now and workout on a different surface you will be fine...I know how you are thinking!?

In a couple of days, begin to "draw" the alphabet with your feet in the air 3 times per day. So, make "air letters" with your toes. This will greatly strengthen your ankle. You can do circles, too.

Also, when you are ready to get back, start doing some balancing exercises. Get a wobble board, when doing biceps stand on one leg, stand on one leg when you are brushing your teeth, blow drying your hair, etc. You will be absolutely AMAZED at the increase strength and recovery of your ankle. Make sure to strengthen both ankles equally!

Hang in there. If you are patient, you will be stronger than ever. GIve yourself time - you will stay in shape and will be able to get back to it fast. LISTEN TO YOUR ANKLE!

Jenni
PS - KEEP ICING ALL THE TIME!!!!