Twisted Ankle! ARRRGH! Need re-hab

Amadeus

Cathlete
Thursday I was out Cross country skiing at the local golf course and managed to twist (sounds nicer than sprain) my ankle quite badly.

From I've read, it's a level 3 sprain with torn ligaments. (**Warning** don't read on if you have a weak stomach)-I know that because of the level of pain (intense/severe!) and the horrific "crunching" sound, normally reserved for the chiropractor's table, when the fall occurred. x(

Today is Sunday, the swelling/pain has decreased considerably, I can walk without the aid of crutches :7

Now, what do I do as far as exercise goes? This week I think I will only be doing upper body weight work in a seated position. But I fear doing cardio too soon and won't do it for at least a week. My doc said I could probably do high-impact later this week again (?!!?), but I'm really beginning to doubt the wisdom of that thought.

Do I have any "Twisted (ankle) Sisters" out there? What did you do to recover? I have access to a club with a pool, by the way.

I'm SO thankful it wasn't broken. DH and the family have been wonderful, I was totally surprised.

Thanks in advance, all.

Julie :+ ;(

Edit: I should have mentioned the doc "gave" me ($$$) a neat little "gel cast" splint thingie I can wear with the support of a high top shoe for walking and exercise. I'm not wearing it, yet, beacuse I prefer the compression of the ace bandage, right now. (Plus, I can only fit so many things inside my shoe, besides my foot, ya know.)
 
Sorry to hear about your ankle. What a bummer! It would be so much easier if it were a wrist, since you could easily figure out how to work around that.

Some suggestions for cardio:
Can you swim with the cast on? It might even add some resistance!

Do you have a stability ball? There are a couple of videos out that show cardio moves while seated on a stability ball (actually bouncing on it). Many of the moves have both feet on the floor, but you could adapt to one foot elevated if need be. Also, boxing can be cardiovascularly challenging,even though it focuses on the upper body. You could do some boxing punches while seated on the stability ball.

Since you have access to a club, could you try a rowing machine? I know the legs are used in the move, but it might be possible to hold the bad leg out of the way.
 
Oh, Julie, I'm so sorry to hear that you've twisted ankle! OUCH!!! So, think of it this way....Now's your chance to grow to love floorwork!!:eek: And, it sounds like Kathryn has some really good suggestions.

I wish I had some really important 'nursey' stuff to tell you, but...I can't think of a thing.:+ Just mind your Doctor, take it easy, enjoy those pain meds, and PLEASE, milk the injury for all it's worth...."oh, my ankle hurts so...could I have a glass of (pick your beverage) Dear?" Hey, you know the drill.:p
 
Julie:

I feel for you totally, I can't count the number of times I've twisted my ankles in my life, once so badly the swelling would not go down and I had to have a cast on it, which I sawed off two weeks later in a fit of impatience so I could go back to swimming again and do-it-yourself-physio!

But you should not practice what I preach here!!!!

Knowing Cathe's brand of "high impact" as we do, I would seriously be wary about resuming later this week. In fact, I'd probably leave it about three weeks. What you need to check for before starting again is :

1) no swelling at all
2) bruising all come out and gone
3) complete and normal range of motion is resumed
4) you are not favouring the foot, injured ankle can maintain normal body weight during regular day-to-day activities.

What I would do in my intimate knowledge of really bad strains (and I can still hear in my memory the crunch of the one I did that landed me in a cast, when I leaped up to kill a fly that was pissing me off on the ceiling and landed really badly, how lame a tale is that?!?!?!!?) is rest it this week, try walking next week and try also full body regular weight training, then a week of swimming which will help with regaining normal range of motion, and then try a less intense Cathe impact tape, like maybe Cardio and Weights? Or whatever you consider that to be.

Swimming always worked great for me after sprains, etc. Also, the first few days I strap the ankle in cold, wet bandages which brings out the bruising. After a few days of this I soak in a tub and this can do marvelous things for the ankle, allowing you to walk on it again, gently.

Certainly do not rush it.

Good luck Julie

Clare
 
I leaped up to kill a fly that was pissing me off on the ceiling


Clare,
When I read quickly through this sentence the first time, I left out the "me off", and couldn't figure out how you knew that! (Great eyesight, hunh?)
 
Awww Julie! (and Kathryn)

I don't have any EXTRA advice other then to ease back very slowly to make sure you don't have any set-back. Just wanted to say I feel for you. Injuries are the pits! And, Kathryn~I'd say you need NEW glasses. That was sooo funny! (Do flies pee??)
Your-Friend-In-Fitness, DebbieH http://www.smilies-world.de/Smilies/Smilies_klein_1/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
Thank you all ladies for your kind thoughts and suggestions.

Of course I have never let go of my Firm tapes, they are quite dust covered. I have Volume one through core cardio series. Not to mention all my Kathy Smith's *including* the Aerobox tape, so maybe when the time comes I could add some of Cathe's arm drills. But I knew there was reason I kept all the old stuff on the shelf.

What I've been able to do is Slow and Heavy upper body modified so all exercies are seated or kneeling on the step and PLB and PS-SLA
floor work. (PUB gave me a sore "rump" again.) Along with some killer ab routines like three ab segments in Intensity series back to back.

Clare, I just happened to have been searching the archives on this topic and found a post you put on last November(?). It was very helpful and informative. It also helped me curb my impatientence about getting back to working-out before I was healed. You're right, I should not plan anything before the pain completely subsides. Things are healing rather quickly when I look back to where I started out. I'll attribute that to being in good shape. :7

The fly on the wall thing just cracked me up. That was great! :+

I am considering having a few sessions with a personal trainer at the club I belong to. Can't hurt. I've got SO many questions, too.

I FEEL SO FAT!!!!!! I'M GOING TO GET SO MUCH FATTER!!!!!! ;( ;( ;(

Oh well, time to go have a candy bar.}(

Julie:*
 
RE: Awww Julie! (and Kathryn)

Debbie, honorary ecto!

I know flies poop, cuz they make a mess on white walls. Hey, I said poop on the forum!}( }( }(
 

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