sprained ankle frustration

[bouncybouncy]

I am recovering from a sprained ankle as well...i have kept my clipless on my roadbike but there is no pain while riding...i did loosen the clip so when i clipout it does not take very much pressure and twisting. it has been about 4 weeks and i started riding just this last week so i guess i was off it for about 3 weeks. i have restrained from running and mtbiking because they just seem to require alot more ankle power. i still elevate it after a long day (even with a little ice) it may not be doing any good but it feels better...

i have other body parts now that need more attention (an injured pinky now...thank goodness that does not get in the way of riding )

just do what feels right (doesn't hurt) otherwise it takes a WHOLE lot longer in the long run...i learned that the hard way

here is some healing thoughts.....

[aka_kim]

I sprained my ankle last fall and it took several months before I was walking and riding without an ankle brace. I first rode 5 weeks after the sprain, but then only sparingly for the next month -- I couldn't easily twist my foot to unclip (it was my "dominant" unclipping foot) and sudden, unexpected movements were painful. My exercise during most of this period included the resistance ball, stretching, light weights. I did lose some aerobic fitness and conditioning, but only temporarily.

I was told the reason it took me so long to heal was that I didn't stay off my feet entirely at the beginning, but who can stay on their rear for a week?

[Deborajen]

You're doing pretty well, actually. I sprained my ankle a few years ago, shortly after I'd bought my first bike. I had no fractures, either but it swelled up huge and was all black and blue. As I recall, I couldn't put ANY weight on it for almost two weeks and was on crutches for nearly a month. Then I limped for another month and it was about three and a half months after the injury before I was able to try running again. I was able to do some easy/moderate riding on my mountain bike after a month wearing a splint.

Be sure to work on some good range of motion exercises while you're healing to maximize your recovery. Your doctor or a physical therapist should be able to give you a brochure. Give it time and take it easy. Just do what you can tolerate - If it causes pain, don't do it. I know it's hard - been there! But you'll do better in the long run with the best recovery.

Deb

[latelatebloomer]

Poor wiggly ankle! I've had some foot issues back in my diner waitress (refill, hon?) days and the feet were maddeningly long in healing because I couldn't stay on my fanny. Can you spend time focusing on other kinds of working out/body care, like yoga? I know you'll miss your beloved bike but maybe you can make other gains in strength and flexibility. Quick healing to you!!

[amg]

Poor wiggly ankle! I've had some foot issues back in my diner waitress (refill, hon?) days and the feet were maddeningly long in healing because I couldn't stay on my fanny. Can you spend time focusing on other kinds of working out/body care, like yoga? I know you'll miss your beloved bike but maybe you can make other gains in strength and flexibility. Quick healing to you!!

Yoga is a good idea - although I'm a little worried about the balancing part. I'll ask at the rec centre, maybe they have some beginner yoga that has more stretching than balancing. Thanks for the tip! It will help the frustration a lot if I can find another physical activity to do in the meantime.

[amg]

You're doing pretty well, actually. I sprained my ankle a few years ago, shortly after I'd bought my first bike. I had no fractures, either but it swelled up huge and was all black and blue. As I recall, I couldn't put ANY weight on it for almost two weeks and was on crutches for nearly a month. Then I limped for another month and it was about three and a half months after the injury before I was able to try running again. I was able to do some easy/moderate riding on my mountain bike after a month wearing a splint.

Be sure to work on some good range of motion exercises while you're healing to maximize your recovery. Your doctor or a physical therapist should be able to give you a brochure. Give it time and take it easy. Just do what you can tolerate - If it causes pain, don't do it. I know it's hard - been there! But you'll do better in the long run with the best recovery.

Deb

I'm such a bad patient - I find it so hard to stay still! At least I can sit down to garden, and it's been nice and sunny. I was too cheap to rent crutches so I hoppled or hopped when I had to move the first few weeks. It's nice to be able to walk a bit again so I can take my dog for proper outings. He's been good, but I think he was getting a bit tired of playing fetch in the back yard!

I've seen those upside-down flying saucer things at the gym, did you use one of those in your recovery?

[Deborajen]

I've seen those upside-down flying saucer things at the gym, did you use one of those in your recovery?

I don't think any weightbearing side-to-side flexion was recommended and you'd probably get that on the gym gizmo you mentioned (whatever it's called!). It would probably hurt if you shifted a little too far suddenly - ?

As I recall, one of the exercises involved standing on a thick book on the balls of my feet, lowering the heels as much as was comfortable and holding for a few seconds, raising up as much as was comfortable and holding for a few seconds, and repeating. Another involved sitting on a counter, tall bar stool, etc. so you're high enough up to dangle your feet off the ground, and "drawing a circle" with your big toe several times one way and then several times the other way. There were a few others as well - ?

Hope it does get better soon, but do take it easy. Setbacks are the worst.--

Deb