Having snapped my ankle on holiday, I am now facing god know how long in plaster and then recovery time. For someone that was running at least 5 times a week before it happened, I am absolutely gutted about being immobile. Anyone got any links or suggestions for workouts in this situation??
I appreciate the sympathy, but I smashed the other leg up as a kid and the knee probably won't take it.
In what way did you snap your ankle? Ligaments or break. I've suffered for years with a problem ankle resulting in many a operation. The major problem is it's a massive weight loading joint. So I suggest in not putting any pressure on said joint while in plaster. Once that is off I also suggest in taking as much time as possible in recovery of the movement without to much weight barring. Hot and cold treatment. Overdo this because it does have a tendency to swell a lot. I was getting massage treatment which was fantastic. From the knee down because your calf will weaken and the Achilles tightens. If you haven't got one of those foot spas. Use this daily to give yourself a much better recovery. But the main thing all dependent on your age is not to rush your recovery, I cant stress this enough. Listen to your body you will understand when to stop. I would also suggest a decent physiotherapist once your in recovery to help with the joint t movement and they will give you targeted exercises to aid in this. No pun intended but I tried to run before I could walk and I have totally ruined my ankle resulting in a fusion of my joint. Trust me you dont want this! So please take your time and listen to what your body tells you. One more thing is a friend of mine has got a cold laser machine, he said it's fantastic in aiding recovery. Never used it so cant give my opinion.
Cheers. It's a Type A fracture, which I think is the least severe - basically the bottom of the bone snapped. From what I read it's not the weight bearing bone, but see what the fracture clinic say. Presume the foot spa is after the plaster is of?! I get private medical with work, so will get everything going and all the advice I can get.
Sorry I can't help mate, however Carpsters advice seems pretty good, but a second opinion might still be a good idea before taking it as gospel. No offence Carpster
If you can't run, set out earlier. Once you can, hit the swimming pool. Weight bearing exercise will be good for you.
If you can/have access to a pool an option could be to swim with a pull buoy and push off with the non-injured foot for now. Swimming won't help your leg muscles, but will help with general fitness, at least it is something. Could do some strength exercises:- leg lifts, donkey kicks, crunches, push ups (laying on a fitball), if you have access to a gym then just lifting with upper body as long as you are sitting (i.e., lat pull downs, shoulder press). You may even be able to use the recumbent bike, only strapping in your good foot and just working off of heart rate. Good luck with your recovery.
Good to hear. Impatience is your worse enemy sometimes though, well it was mne. Yes once the plaster is off I would invest in one, a decent one too. I get pain in my foot and ankle daily and it's a nice relief for half an hour in front of the television. I'd imagine it would be very soothing once you're back running too.
Swimming is probably your best bet, but depending on what kind of cast you have it might not be practical (or even possible). Just bear in mind you need to be careful about moving around en route to a pool; your chances of slipping are obviously far higher in wet areas and that's a disaster with an already broken ankle.
I snapped my calf muscle about 5 years ago playing football. Could barely walk more than half a mile an hour pace for weeks. Took 7 months before I played or ran. 3 months til I was in the gym again. I also stubbed my little toe on the bed 4 weeks ago. Agony for 15 minutes and couldn't run for nearly 3 weeks.
Use resistance bands for strengthening exercises with no risk of impact damage. Different strength bands and a range of exercises will help as all the ligaments and tendons will be very weak. A good physio should know the drill. You’re body will tell you when to stop. Used them with my ankle injury and they were a big help. I also stubbed my little toe and broke it. F””””g painful and no sympathy at home..
