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Getting Cario in with Sprained Ankle?



 
 
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SLIMMERKIWI
SparkPoints: (122,108)
Fitness Minutes: (32,470)
Posts: 21,071
8/7/12 5:20 P

There is no reason at all why you can't still exercise - just not using the method that you are obviously accustomed to. Think CHAIR EXERCISES - you can get some really good heart-pumping exercises going there. It will help to keep your fitness level up, help with your weight-loss, help with any depression that may set in because of the injury and give you something else to do apart from moping about what MIGHT be.

When you DO start exercising on your feet again ensure you start with walking first AND make sure that you have very good supportive footwear to help prevent further injury.

Good luck and I am sure that with common sense you sprain will heal much more quickly that the alternative!


Kris

Edited by: SLIMMERKIWI at: 8/7/2012 (17:23)


FRACKTHATNOISE
Posts: 301
8/7/12 5:12 P

Thank you, everyone, for your support.

I did go to the Doctor today and officially have a sprained ankle. Advice was to take a week or two with an air cast and to run when I feel like I can. I don't buy what he said about when I can run again being about "How I feel" and "Pain tolerance."

I'm already in a state of panic with regard to the 5K because I don't feel like my training has been going so well. It's 52 days away now - and mentally I want to think that's not a lot of time, especially with a week or two snipped out of it.

I've just made a mental big deal about this run. It would be my first and it's been my motivator. I literally cried last night because of the feelings associated with missing it.

Again, thanks for all the advice. I know it's irrational to think that I'll gain back ALL the weight I've lost - but I'm positively petrified that something like this could throw me off the wagon.

Thanks for listening.



DRAGONCHILDE
SparkPoints: (56,274)
Fitness Minutes: (14,204)
Posts: 9,576
8/7/12 5:01 P

Weight loss is 80% nutrition; focus on getting enough to heal, but your diet is where the magic happens anyway... not the exercise. If you keep your eating in check, and adjust your calories to reflect your forced reduced activity level, you will not gain weight.

Don't take chances with sprains; I had a nasty sprain in 2008 that took me over a month to heal from where I could walk without pain, and I STILL have occasional flareups. Overstraining it will cause that ankle to swell up, though I've become much fitter in recent months.

5ks are a dime a dozen... even if you can't quite make the one you've scheduled, you can find one nearly every weekend. Just push your goal out. Remember that you do not want to do anything to strain it... doing too much, too soon can take an injury that needs time and rest to heal into something that needs surgery.



BRITOMART
Posts: 7,370
8/7/12 1:03 P

As Archimedes says, "this happens to athletes all the time" and you can always tell the smart ones because they take time to heal fully, & generally are athletes longer as a result. Sprains sound less serious than breaks, but, uncared for, their effects can be at least as long-lasting, because the tendons/ligaments often take longer to heal than bone does. So, go gently, for long-term success.

Worst case scenario...there's always another race.



ARCHIMEDESII
SparkPoints: (136,325)
Fitness Minutes: (205,085)
Posts: 20,270
8/7/12 12:08 P

FRACKTHATNOISE,

If the fall was bad, maybe you should go to the doctor to have them look at your ankle. Some sprains can be really bad. For now, you're going to need to lay off any cardio. think RICE.

rest, ice, compression and elevation. Ice really does help reduce the swelling. Depending on how bad the sprain is, you could be out for a couple of weeks. If so, don't let that freak you out. take the time off you need to let your ankle FULLY recover. If you try to run before your ankle is ready, you're at risk for making the injury worse than it already is.

Just take a week or two off. You won't derail any of your efforts at good health or preparing for that 5k. Of course, that depends on when the 5k is. If it's in a week, you're going to have to sit out that race. I know that stinks, but you have to take care of your body. If the 5K is still a few weeks off, there is still time to prepare.

So, try not to worry, just baby that ankle ! you really won't hurt your efforts if you take a few days off from your routine. this happens to athletes all the time.




SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
8/7/12 10:20 A

Hi,

Have you seen your doc about this? Before you throw your dreams out the window, you need to know the severity of your injury involved. Sprains can take a while to heal according to the degree of injury, but doing any weight bearing exercise before you have fully recovered can prolong your recovery time or make your injury worse.

Take care.

Coach Nancy



GRACEMCC45
Posts: 1,134
8/7/12 10:15 A

So sorry to hear you hurt yourself! That can seem like a big wrench to throw in, especially with less than 2 months until your race-time! Try to think longer-term than that race; you need to be fully healed for your whole future, not just that race. There will be other opportunities to run a 5K!

Of course, talk to your health care practitioner/sports injury expert/physiotherapist before starting *any* weight-bearing exercises (and with an ankle, this would also include swimming).

Have you done any chair-boxing? You can Youtube some videos for demo. It was the first seated cardio I could think of; I've seen them use it on Biggest Loser with an injured contestant.

You will *not* - NOT - gain back the weight you have lost from this injury. Keep your nutrition up to snuff (this is not the time to restrict calories; your body needs protein and vitamins especially to heal).

Best of luck!



FRACKTHATNOISE
Posts: 301
8/7/12 9:23 A

I'm devastated. I've been training since April for my very first 5K and last night in a supreme act of uncoordinated stupidity I fell down my stairs and sprained my ankle.

I aim for 300 minutes of cardio a week which I get through jogging and biking.

HELP?!

I'm so scared I won't be ready for my 5K now and that I'll start to gain back the weight I've lost so far...

:(



 
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