I sprained my ankle on Monday stepping in a hole while on a hike. This was one of the worst sprains I've had and I have experienced many. My ankle looked like someone had shoved a tennis ball inside of it. Clearly running is out of the question for a few weeks, I even had to miss a 5k this week because of it. It is healing and I am RICE-ing the heck out of it. However, I am getting a little punchy.
I am going to start going to the gym in the next day or two to continue my weight lifting program that I began a few months back. I'll be doing activity that only involes sitting until I can bear extra weight while standing. I know I'll lose some level of conditioning, endurance, and speed but what can I do when I work out to help minimize that loss? Should I focus on my legs more often? Ideas for exercises to help?
It's a little dusty, but I wrote a short article about sprained ankle and rehabbing it. It's not comprehensive - but it has some ideas.
I think the bottom line is 1) work on getting the nervous system working well so the ankle and brain can sense when it's in a bad situation and 2) make it strong so if it needs to react it has the strength to do so.
If you haven't already I'd look at going to a good sports PT. They'll have all sorts of things you can do to make it better.
"Kick off your high heel sneakers, it's party time."
-- From the song FM by Steely Dan
Ditto on going to a PT. The last time I sprained an ankle I did the usual RICE home treatment and didn't run for a couple weeks. When I tried to go back to running, I still couldn't. PT fixed me up in a 10 or 12 visits, and I added some ankle strengthening exercise to my routine.
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