I sprained my ankle a little over a week ago. Doc said there's some torn ligaments, and I have to wear a brace. I have an extremely high pain tolerance so I am not in pain, just a little sore (mostly, my knee is sore from walking funny with the stupid brace!) I know I can do ball bridges and seated machines, as well as kneeling cable exercises for my butt, etc. Any other ideas? Also, I've been doing the stationary bike for cardio. Is this bad? How long until it's safe to move on to an elliptical machine, etc.? I have to wear the brace for a month.
2006-11-19 07:15:35 · 3 answers · asked by lifetothefullest 1 in Health ➔ General Health Care ➔ Injuries
i think ridding a bike is the best exercise.
2006-11-19 07:17:43 · answer #1 · answered by Anonymous · 0⤊ 0⤋
I badly sprained my ankle about 3 weeks ago. I was in a hurry going down the stairs, lost my balance and landed on a bad side of my left foot, causing my left ankle to be stretched going on the inside. The first 48 hours were excruciating and the pain was un-believable. I've never had a serious ankle injury before.
So I immediately treated it using the RICE method. The following day, the bruising and swelling were so horrible. I found out that I got a second degree sprain and immediately panicked after that. I had a football game on that week and it been looking forward to it because I've been training for rt. I had teammates that had similar injuries and it took them months to fully recover, some of them stopped playing altogether. So I kinda had a short-term depression because I can't imagine myself not being able to run and play sports anymore.
Because I was so desperate to recover again, I contacted a lot of people that I know who do sports and asked them if they had similar injuries. One friend of mine, from the boy's football team in my university, told me about H.E.M. Ankle Rehab. I got a copy 4 days after I got injured. I immediately read and followed what was instructed and felt improvement on the first day. I was able to walk a bit, but I was in pain.
A couple of days after that, the swelling and bruising were subsid-ing significantly and on the fourth day, I was walking comfortably again. Although I've had felt a bit of stiffness, I continued doing what was instructed. My sister was surprised that I have recovered this fast. I told her about this book and was shocked on how effective the procedures were. I'm just so happy that this book was shared to me and how effective it is.
Heal your ankle fully & fast?
2016-05-17 13:42:34 · answer #2 · answered by Anonymous · 0⤊ 0⤋
What about squats or mule kicks both of these will work the lower body. I would think the bike would strengthen any weak muscles, but you want to be careful that you do not over do it and make the ankle worse
2006-11-19 07:24:05 · answer #3 · answered by Kitikat 6 · 0⤊ 0⤋