What is the best way to exercise and stay fit when you have a stress fracture and sprained ankle?
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
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!