Answers (8)
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Hi Sherry,
Sorry to hear about your injury! If you have access to a pool, interval swimming might be just the thing. Few people whom I've met apply interval training to swimming, but the clients to whom I've recommended it love it. A simple example, swim three lengths at a moderate pace, then go as hard as you can for one length. Repeat the pattern, allowing yourself to recover during the three easier laps. The most obvious benefit, in your situation, is that you need not be on your feet, nor do you need to kick. (although some modest kicking can help aid in maintaining ankle mobility during the healing process) Additional benefits are increased oxygen usage, improved cardiorespiratory function, and excellent usage of your abdominals and latissimus (if using a crawl stroke).
Best wishes for a speedy recovery!
Andrew
Sorry to hear about your injury! If you have access to a pool, interval swimming might be just the thing. Few people whom I've met apply interval training to swimming, but the clients to whom I've recommended it love it. A simple example, swim three lengths at a moderate pace, then go as hard as you can for one length. Repeat the pattern, allowing yourself to recover during the three easier laps. The most obvious benefit, in your situation, is that you need not be on your feet, nor do you need to kick. (although some modest kicking can help aid in maintaining ankle mobility during the healing process) Additional benefits are increased oxygen usage, improved cardiorespiratory function, and excellent usage of your abdominals and latissimus (if using a crawl stroke).
Best wishes for a speedy recovery!
Andrew
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Gyrotonics can be done without using a sprained ankle. Lots of Pilates exercises can be worked around that as well until it's healed.
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Pilates and gyrotonics exercises can certainly be worked around your injury and you can stay in shape until you're healed.
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You can still do resistance training with an emphasis on muscular endurance. That means low weights and high reps. This will transfer well into your cardio when you get back on your feet.
Happy healing!
Happy healing!
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If the joint is stable, then it's ok to get things moving AFTER you've spend a day or so icing it. I'm going to assume it's the right leg. Find a wall to stand near. Stand on your right leg(again switch if this is opposite). Take you left leg and reach about a foot in front of you, almost touch the ground (or tap). Then go in the opposite direction, so reach your left leg BEHIND you. Then take the left leg and reach about a foot or so to the left. Since you probably had an inversion sprain, I would limit how much you take the left leg to the right, which could cause the ankle to invert due to the to down reaction. Let me know if you want more!
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if your Dr and Pt allows....you can use a stationary bike placing 90% of the pressure on the uninjured leg...i have done this with a similar injury with the permission of my Dr. Check to see if this works...
Also...with injuries...i have heard a very famous author once said...
"Its not what you lost that counts, but what you have left and what you do with it"!
You can do one legged lunges with your leg up on a bench...tough exercise and helps you get back to all you love to do after you are healed!!
Also...with injuries...i have heard a very famous author once said...
"Its not what you lost that counts, but what you have left and what you do with it"!
You can do one legged lunges with your leg up on a bench...tough exercise and helps you get back to all you love to do after you are healed!!
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Hi Sherry,
Sorry about the injury. The suggestions below should be used ONLY after you check with you doctor and therapist:
a) I like Andrew's suggestion about swimming. It's a great way to exercise that doesn't place stress on the injury
b)The bicycle also sounds good as long as it doesnt bother the ankle.
Hope you get better soon!
Sorry about the injury. The suggestions below should be used ONLY after you check with you doctor and therapist:
a) I like Andrew's suggestion about swimming. It's a great way to exercise that doesn't place stress on the injury
b)The bicycle also sounds good as long as it doesnt bother the ankle.
Hope you get better soon!
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Aquatic exercise is my "go to" format for all lower limb restrictive condtions. If your physician clears you to work in the pool, I suggest that you do so.
This answer is for all those people checking out this topic for help with a similar condition. But aquatic exercise is excellent for all fitness interests. It is highly under utilized.
For any fitness pros checking this answer, I suggest you take the time to get educate and comfortable using aquatic exercise with your clients. It is just as useful and life changing as learning myofascial release techniques. Check out my website if you think you might want to take a continuing educaction vacation to Hawaii to learn more. www.hawaiifitnessacademy.com Use the contact info on the site, the "contact" page is not operating properly yet.
This answer is for all those people checking out this topic for help with a similar condition. But aquatic exercise is excellent for all fitness interests. It is highly under utilized.
For any fitness pros checking this answer, I suggest you take the time to get educate and comfortable using aquatic exercise with your clients. It is just as useful and life changing as learning myofascial release techniques. Check out my website if you think you might want to take a continuing educaction vacation to Hawaii to learn more. www.hawaiifitnessacademy.com Use the contact info on the site, the "contact" page is not operating properly yet.
