What to do - I hurt my ankle!

sara814

Hi Ladies, So, I have been going to the gym on average 3 or 4 times per week for the past month, and I absolutely LOVE it. It's my first time that I've ever joined a gym, and I would have done it years ago if I had known how much I would have enjoyed it. But yesterday I was running on the treadmill and I hurt my ankle. I am upset because I don't want to stop running, but it hurts to even walk. I think it might be a combination of the boots I was wearing during the day and the running I was doing at night. I'm taking it easy this weekend, but I was wondering if any of you had experience with this. I want to be able to keep doing cardio, but I don't want to be hurt!

Tandra&Devin

RICE therapy.  Rest, ice, compression, elevation.  I injured my knee a few years ago and should've given it more time to heal, and I eventually ended up in surgery with it.  It definitely sucks to stop once you've got a routine going you like, but it's for the best.  When you rest it, use a support bandage and ice it on and off, even if it isn't visibly swollen.  Keep it propped up, too.  You can also try no-impact exercise, like swimming, to stay in shape in the mean time.  When it gets back to feeling normal, you should do some strengthening exercises for your ankle with resistance bands.

Trust me, the best thing you can do for your body is to just leave the ankle alone for now!  Good luck on your healing!

kaitlyn142

Take advice from someone who permanently injured her ankle. Rest. Do NOT strain it. If it starts to hurt at all, stop immediately. I didn't, and now I have to wear an ankle brace every time I exercise, and any time I am going to be walking around all day. Swim if you must do something, but don't put any stress on your ankle. 

matcha

To continue exercising, do upper body things: stationary rows, shadow boxing, weights, etc. You can also do leg lifts, crunches, ab things, etc. 

If you can, get 1 session with a personal trainer right now. They'll give you a work-out routine that doesn't need your ankle. 

sara814

Thank you all so much for your advice. I truly appreciate it! I am very relieved to read about resting it, and taking time to make sure it is better before I start running again. There was a little voice in my head that was telling me to suck it up and stop whining about it, and I really needed someone to tell me to take it easy. I know that sounds a little crazy :-) I am just disappointed because I was really on a roll, and I love the way I feel after running. So focused and clear and strong.

Matcha - I love the idea of getting a session with a personal trainer. It is something that I've really wanted to do, and now maybe I should do it to make sure I don't get hurt again. 

Tandra and Kaitlyn - thank you for sharing your warnings with me. I have definitely taken them to heart!

I don't want to hobble down the aisle!!! Thanks Ladies.

hanlonsk

Along these lines.... I am kinda in the same boat... failed at walking last week, and I did a good job of it, crutches for at least 2 more weeks, nothing high impact for at least a month.... and I was trying to come up with ideas to do to keep up the exercise idea.  Because staying within my calories is really hard for me still, especially when things hurt and I am craving comfort foods... oops

However, I have no access to a gym or pool (even if i had the money, nearest ones are ummm 50 or more miles away. So alot of the ideas mentioned above really arent options.

I had been doing stuff on the treadmill and 30ds, I have a treadmill, and 3lb weights and 10lbs weights, and that is it.   So given that situation, anyone have some workout ideas until I am no longer hobbling around?

Tandra&Devin

You might look into trying some forms of pilates and yoga.  Since I have a bad knee, I can't run as often as I'd like, but pilates is a good workout and many of the moves are no-impact, like leg lifts and such.  In fact, my physical therapist had me doing many of those exercises after my surgery.