Advise for aerobic exercise with ankle injury?

Question

I have recently embarked on a new exercise regime and for approximately the past 7 weeks have been doing aerobic DVDs every day. I started off with lower impact but in the past 3 weeks have progressed to harder and longer DVDs.

Find them very satisfying, but recently have been experiencing some pain in my ankle and it feels weak and I am a little nervous of jumping around too much. I don't remember specifically hurting my ankle, but wonder if this could be to do with the fact that I am exercising in barefeet as I am doing DVDs at home - should I be wearing trainers?

Have decided to take it down a notch and maybe just do intermediate aerobics, but still want to burn the fat. Don't want to just be reduced to toning and resistance training.

I don't have time to go to the gym or swimming, so needs to be something I can do at home. Can anyone recommed a particular exercise that I can still do and will still get me out of breath?

Also, any lower impact exercise DVDs?

Answer 1

Continue your exercise as is, but wrap your ankle with an ACE bandage and wear a pair of sneakers meant for Cross Training. I have some Nike Air Trainers for women that work GREAT.

Also, congrats for being disciplined enough to work out at home!

Answer 2

Invest in an exercise bike - most people have one thrown in the attic or shed - if you ask around, you could probably borrow one for nothing. That should improve your cardiovascular fitness but not strain your ankle.

Practice standing on one leg - the sore leg, and see if you can maintain your balance for 30 seconds without undue wobbling (compare it with your 'good' ankle to find any weakness). Then close your eyes and see if you can stay balanced for 10-15 seconds. An old ankle injury will often leave the ligaments a little lax, and you can start developing recurring problems. If you practice your balancing several times a day, you'll start to improve it very quickly, which will help you to protect your ankle.

Whether or not you should exercise barefoot depends a lot on your biomechanical makeup. It doesn't suit everyone to be barefoot, and can actually start causing problems. Try wearing a pair of trainers for a few weeks, and see if that solves the problem.

Keep up the good work!

Answer 3

Take a break for a while if you need to, but try to get back to doing some cardiovascular work if you can. That is what sheds fat.

Try doing Squats, Lunges, pressups, situps, single leg squat thrusts. All without putting impact on the ankle if you can.

Stretch out, very important.

The pain may be because you are not used to walking in bare feet. This can pass with time. Wear trainers if you feel better, but working out barefoot is actually really much better for you.

Answer 4

I was very active and played a lot of sports. I have DJD in my right ankle, (losing cartalidge) since my situation worsened over time, I have gained weight due to inabilaty to exercise, and now I am lazy. That bieng said, Swimming is the BEST exercise you can do EVER. I uses EVERY muscle in the body. (Thats why swimmers are so trim) If you have access to a pool. Stationary bike is also an option as long as you can tolerate the pain/discomfort. The best Physical Therapy for a mild-moderate sprain is light-moderate exercise, not total rest and imobilization. Old school theory was to rest, but new school says "Move it or lose it"

Answer 5

First and foremost: check with your Doctor to get well again soon, and lo learn the cause of your pain and so avoid it in the future.

It seems to me that your ankel is over strained, rest is important. Go to lower impact exercise and wearing some sort of ankle support could help.

Swimming is a good one, but i you can not do it, try a steady bike.

Answer 6

I am a runner, and I have experienced weak ankles, knees, etc. They don't like to do what our workout plan has them doing, like for me, running. I don't jog, I run.....I run 4 miles in under 30 mins.

Force your joints to work for you unless there is a failure at some point. I have never heard of an ankle going out doing aerobics, see your doctor for more details,,,,, but he/she will tell you to run it off and to see her/him in a week......

Unless there is something seriously wrong with your ankle, you should be able to jog, run it off....it happens to me....especially if I'm training for a meet and I wear myself out or deprive myself of nutrients, my joints get weak.

Seek a doctor if you are unable to walk/jog/run comfortably.....

Answer 7

try dancing but with feet planted using arms.. but be careful you can hurt your back this way. Why not wait a bit? Try to get to some swimming or biking instead also...and wait until your ankle is healed.

Answer 8

take ibuprofen as this will reduce any swelling and keep exercising let your body set the pace

Answer 9

only swimiming no impact work