Exercising with a sprained ankle - suggestions?

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    Exercising with a sprained ankle - suggestions?

    Anyone have suggestions for continuing regular workouts with a sprained ankle? I'm looking at a good 6+ weeks of recovery. There goes my usual morning run + 90 Days of Action routine! I was thinking this is a great opportunity to work on upper body and core strength. But the exercises can't put any pressure on my left ankle, and I'm pretty weak so I can't do too many pushups yet (I do modified pushups from a shin-height table).

    Any suggestions for good exercises that would accommodate my sprained ankle? I exercise every day so I understand I'll probably need to choose exercises carefully over the week so I'm not overdoing one type of exercise (pushing, pulling, whatever) by doing it every day; need to allow for rest time. I'm also up for anything that will help keep my body better "balanced" - I'm not sure what to call it, but hobbling around on one leg and crutches has to be affecting my overall body/spine etc.

    Ideas?

    #2
    Take it easy for a couple of days at least. exercising can put pressure on your ankle even while sitting down and of course if you balance on it accidently you could make it worse. But for when you will start to heal you can check the 'workouts' section and filter the results until you see something that works for you. I have an entire folder full of 'no knees involved' workouts. You should see what fits you. Try super X if you can't wait and you can always alter the other workouts to your comfort. https://darebee.com/workouts/superx-workout.html
    Good luck and get better soon.

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      #3
      Great suggestions, Amirsh, thanks! Kinda figured I'd have to take a couple days off in any case. I hadn't seen the SuperX workout, that's perfect. I also found an ankle recovery workout that I can add to my workout routine once I'm back to normal, to help strengthen my ankle against further injuries.

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        #4
        About the push-ups - maybe go for knee push-ups for the time being. If you're careful lowering yourself to the ground, I don't see how those would affect your ankle at all, and the range of motion is the same as for regular ones.
        Then you could use the workout filter and look for stretching workouts to help with the tightening up, especially in the arms and shoulders, that can come with using crutches.
        Oh, and I'm not sure about the science here, but when I broke my arm and had it in a cast for weeks, I was told to exercise the other, as some of the training impulses went to the unused side as well. So maybe in a few weeks (this is nothing for a fresh injury) you could hold on to something and try a few one-legged squats? Also there are quite a few abs exercises that don't put stress on the ankles (crunches, sit-ups, no planking of course). If you're really missing your runs (and I'm sure you are), maybe swimming would be an option (also probably not right now)? I would depend on what you have to wear on your ankle to stabilize it and you'd have to be very careful to remember not to push off from the wall too hard, but you could use a pull-buoy to keep even passive movement of your ankle to a minimum while getting a nice upper-body and cardio workout. I would clear that with a doctor, though.

        Speedy recovery!

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          #5
          I agree; exercises with push-ups and planks you can do for knees. But anyway, be careful with your health. Some years ago, I also suffered from a sprained ankle. And orthopedic ankle support helped me a lot. For real, ankle injuries are among the most commonly experienced injuries in many sports. An ankle brace or support is a widely used solution to rest the ankle when these injuries occur and allow the injured ligaments to recover. Personally, for me, it was a perfect solution. Make compresses at night and use medicated ointment - they are dispensed in the pharmacy without a prescription.

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            #6
            Arms of Steel Chair Edition Good luck with your recovery!

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