Video Fitness Forum  

Go Back   Video Fitness Forum > Video Fitness Reader Forum > General Discussion

Reply
 
Thread Tools Search this Thread Display Modes
Old 07-21-19, 02:32 PM  
Juliepie
VF Supporter
 
Juliepie's Avatar
 
Join Date: May 2008
Location: Chicagoland, IL, USA
Oh, no...I rolled my ankle! :-(

And I was wondering if I can exercise beyond using upper-body-only workouts.

What if I did exercises while my feet are firmly planted...no lunges, twists, turns, squats. Is that possible?

Thanks for any and all advice!
__________________
--Julie

Surely a person of sense would submit to anything, like exercise, so as to obtain a well functioning mind and a pleasant, happy life. --Socrates
Juliepie is online now   Reply With Quote
Old 07-21-19, 02:42 PM  
JackieB
VF Supporter
 
JackieB's Avatar
 
Join Date: May 2005
Location: Minnesota
I am so sorry! I'm the queen of ankle sprains....please be careful. Rest, ice, compression, elevation. Get evaluated by a professional and PT if needed.

That said...workouts:
I would not do any weight bearing exercises until completely pain free

Margaret Richard Getting Better
Firm Sculpted Buns, Hips, and Thighs
Any floorwork....Ellen Fusion Floor

I recently had an ankle flare and was surprised how many "floor only" workouts were on YouTube. Like upper body, etc.

To rebuild ankle stability....standing balance work, wobble board or Bosu, V-Core if you can take it, Essentrics alphabet and feet exercises.

Take care....ankles are important.
__________________
Jackie

Certified Essentrics Instructor, Level 4---February 2017
Yoga Tune Up Roll Model Method Practitioner---December 2021

"Movement is a privilege. You don't have to exercise. You get to exercise. Visit a person whose mobility is severely limited, and you'll appreciate the distinction. Do what you can, count yourself lucky, heal yourself in the process." Essentrics Colorado
JackieB is offline   Reply With Quote
Old 07-21-19, 03:10 PM  
Juliepie
VF Supporter
 
Juliepie's Avatar
 
Join Date: May 2008
Location: Chicagoland, IL, USA
I'm actually not feeling a whole lot of pain right now, unless I move my ankle in a certain way. It may be a pitfall that can make me think my ankle is better when it isn't yet.

So I should still avoid weight-bearing exercises even though my pain is minimal?
__________________
--Julie

Surely a person of sense would submit to anything, like exercise, so as to obtain a well functioning mind and a pleasant, happy life. --Socrates
Juliepie is online now   Reply With Quote
Old 07-21-19, 04:40 PM  
kat999
 
Join Date: Apr 2009
Location: Ohio
Quote:
Originally Posted by Juliepie View Post
So I should still avoid weight-bearing exercises even though my pain is minimal?
I would. You don't want it to get worse. If you're even remotely concerned, get to the doctor. I've sprained both ankles multiple times and one wrist, and while I didn't always go to the doctor for reinjuries, I know that healing was better and faster when I avoided putting weight on what was sprained. I sprained my right wrist most recently in 2017, and it's only two years later that I do pushups and planks from my toes NOW. That was perhaps overly cautious of me, and I did start lifting weights again a few months after the injury, but the idea of putting my whole upper body of weight on the injured wrist really freaked me out. You can't avoid weight on your ankle since you walk on it, and it's a sturdier joint than the wrist, but RICE and no unnecessary weight bearing for a good while. If you do that, it'll heal up and you can get back to your regular routine soon.
__________________
peace.tranquility.calmness.serenity
kat999 is offline   Reply With Quote
Old 07-21-19, 07:52 PM  
beyond.omega
VF Supporter
 
Join Date: Dec 2006
Quote:
Originally Posted by Juliepie View Post
I'm actually not feeling a whole lot of pain right now, unless I move my ankle in a certain way. It may be a pitfall that can make me think my ankle is better when it isn't yet.

So I should still avoid weight-bearing exercises even though my pain is minimal?
Seconding what others have said about no weight-bearing. But can you tell us more about the sprain? Is it swollen? That you don't have extreme pain is a good sign. When did it happen? Are you taking NSAIDs? Did you do RICE right away? I've had multiple third degree sprains in one ankle. One thing that helps greatly in the long term for healing is Glucosamine Sulfate (not hcl, not chondroiton). 750mg 2x/day for at least 3 months. Although GS is allowed to discuss on VF, there is more to the protocol. If you are interested in this protocol, PM me.

And there is mixed advice about the recovery. I have been told no weight for two weeks with the air cast. I have also been told that there is a sort of exercise protocol that promotes healing better than no-weight. But it is something you do with a PT, or you risk making it worse.
beyond.omega is offline   Reply With Quote
Old 07-21-19, 07:59 PM  
Karla25
 
Join Date: Jul 2017
Location: Florida
Margaret Richard’s Getting Better would be a good workout for you. She had foot surgery and created a workout to keep in shape while she recovered. Only seated and floor work are used in the workout. I hope you heal quickly!
__________________
Go confidently in the direction of your dreams. Live the life you have imagined.
Henry David Thoreau
Karla25 is offline   Reply With Quote
Old 07-21-19, 08:33 PM  
bubbles76
 
bubbles76's Avatar
 
Join Date: Feb 2007
Location: New Jersey
Julie I am so sorry you rolled your ankle, but glad you are feeling a bit better. Don't rush recovery. Floor work is amazing, and Margaret Richard is the best at it. My legs really thanked me for working out six weeks with Margaret.
__________________
"You humans have the potential to be the most wonderful beings there are - if you can get past all these enormous stupid spots you seem to have in your hearts. It's not your fault. You just don't know how to work your hearts right yet. That's why there are dogs." - Jim Butcher, Zoo Day
bubbles76 is online now   Reply With Quote
Old 07-21-19, 10:24 PM  
Loriann
 
Join Date: Apr 2005
I sprain my ankle about every couple of years or so......the last time was last fall and I while I was healing I came across this https://www.youtube.com/playlist?lis...Ooo-vKuC4O1i6G

Carolyn Jordan has a number of workouts geared towards those with foot or ankle injuries. I especially enjoyed her chair cardio because I really didn’t have anything else that met that need. With large enough arm movements and 1# weights, I got a surprisingly good cardio workout.

I wish you a very speedy recovery!

Lori
__________________
Happiness really comes down to two things - gratefulness and forgiveness
Loriann is offline   Reply With Quote
Old 07-22-19, 09:12 AM  
Juliepie
VF Supporter
 
Juliepie's Avatar
 
Join Date: May 2008
Location: Chicagoland, IL, USA
Quote:
Originally Posted by beyond.omega View Post
Seconding what others have said about no weight-bearing. But can you tell us more about the sprain? Is it swollen? That you don't have extreme pain is a good sign. When did it happen? Are you taking NSAIDs? Did you do RICE right away? I've had multiple third degree sprains in one ankle. One thing that helps greatly in the long term for healing is Glucosamine Sulfate (not hcl, not chondroiton). 750mg 2x/day for at least 3 months. Although GS is allowed to discuss on VF, there is more to the protocol. If you are interested in this protocol, PM me.

And there is mixed advice about the recovery. I have been told no weight for two weeks with the air cast. I have also been told that there is a sort of exercise protocol that promotes healing better than no-weight. But it is something you do with a PT, or you risk making it worse.
It happened around 4:00 Thursday...while doing a warm-up for a workout DVD (cruel irony). I took a wrong step on my left ankle, lost my balance and fell on my right side. It hurt a bit but I didn't think too much of it...

...until I went to work the next morning, when I saw that it swelled up, and I felt more pain and couldn't put much weight on my left foot. I worked all day and then went to the doc-in-the-box (immediate care ), where I got x-rays, confirmation of a sprain of the deltoid muscle, and a brace to wear (not a boot).

I took Advil and did the RICE thing on Friday...since then I've mainly just kept it elevated since the swelling has gone down (but there is still some) and it's not hurting that much.

I have been taking 1500 mg of glucosamine for several years now, but it's hcl, not sulfate.

I think I've covered everything. Ms. Omega, I just PM-ed you.
__________________
--Julie

Surely a person of sense would submit to anything, like exercise, so as to obtain a well functioning mind and a pleasant, happy life. --Socrates
Juliepie is online now   Reply With Quote
Old 07-22-19, 11:10 AM  
Hazel Porter
 
Join Date: Nov 2001
Location: Colorado
If you have access to a spin or stationary bike, you could do that (just don't do any out-of-the-saddle work).
__________________
http://members.aol.com/naconfer/images/hazel_hobbes.gif
What would you attempt to do if you knew you could not fail?
Hazel Porter is offline   Reply With Quote
Reply

Tags
foot injury, injuries, injury

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 11:29 AM.


Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.
© 2009 Video Fitness