Question asked by Gus Aguirre 1605 days ago
Any tips on healing a sprained ankle without having too much time away from the gym?
Small ankle sprain nothing too serious just swollen and tender. I don't want this to interrupt my current routine so I'm trying to figure out ways to help it heal faster or modify workouts so that I don't have too much strain on the ankle.
Answered by Anonymous 1605 days ago
Gus, checkout Total Motion Release.com either YouTube or google, it will get you back on your feet faster than anything out there, good luck!
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! :)
Get the book Pain Free by Pete Egoscue and do the e-cise called Supine Groin Stretch and if possible put your foot in the Egoscue Tower to do it. Your ankle will heal 10x faster than normal! www.egoscue.com for more information also.
No reason to not workout...just work around the injury. If I didn't workout everytime I had an injury I would never get to workout. What does your workout look like maybe we (us on the answer board) can help you out with alternative exercises.
No need to spend any time away from the gym than normal. A sprained ankle is the perfect opportunity to try alternative exercises to any bounding motions that you are currently doing. LOOK... a silver lining... just there.
Figure out which phase of healing you are in. These can be inflammatory, proliferation and maturation phases. If inflammatory use compression. If prolifteraiton compression with gentle ranges and isometrics and maturation massage/manipulation, postional isometrics/muscle activation, eccentrics and the concentrics. In the meantime, work on exercises and positions that are painfree and address non-involved joints and muscle groups. Progress from open chain exercises to closed chain. Michael Blubaugh MSPT, LMT, CLT, CPT-ACE, Underarmour Performance Trainer.
As has been so eloquently addressed, just stay off the ankle! If you use it, you'll increase circulation to the anatomic site and potentially increase inflammation. Keep it elevated and ice it after a workout. If it hurts, don't do it. Pain is a big red flag.
Take care. Let it get well.
Take care. Let it get well.