Staying Fit While Ankle Recovers

ToddPMan

Well, I got the news from the Dr. that no one likes to hear... "You're triathlon season has come to an end for this year."

Only two weeks away from my HIM, I had a bad encounter with a large rock on a sidewalk during a run... The end result of which is a signficantly damaged (although not broken or fractured) ankle.

The plan for now is just continued RICE (rest, ice, compression, elevation) combined with starting up as much range of motion therapy that I can endure. Physical therapy will ensue as well, including more range of motion, static movements, and more balance and strengthening exercises.

Dr. says I will have done great if I'm 100% by the time ski season comes around... although frankly, I'm hoping for much sooner than that!

Other than being bummed, I'm staying in the box and figuring out what I can do to avoid loosing a much fitness as possible during this down time.

Any recommendations or pointing me to wiki, forum, or other resources would be greatly appreciated.

Thanks,

-Todd

Scott Alexander

I'm right there with you, Todd. Doc just called me today and basically told me the same thing, except with three fractured/broken ribs.

I'm planning on still walking (until I can run again) and biking (stationary trainer in my casa, so I don't chance a fall outside) - lots of zone 2 non-heavy breathing activities (insert sick comments here).

I cannot wait for this to be over! Just concentrate on getting better before you can start your OS!

bret

My wife broke her ankle. When she was able to weight bear on the ankle she ran in a harness (at physical therapy )that takes off your body weight. She also used aqua jogging before she could bear weight  (Running in the deep end of the pool with floatation belt around your waist.).  Hope your injury heals fast.

Coach Patrick

I would swim now w/ a pull buoy (no flip turns) and then aqua jog after wards. All the core /flex/ strength you can handle too...then start back with the walking. Bummer but great news it's not broken...

P

Leigh Boyle

The water will definitely be your friend as you heal and go through PT. The great this is that your therapist will progress you through strengthening etc when the ankle is ready and this will take you back up to weight bearing exercise. In the mean time- hit the water. Swimming will be fine, although P is right. No pushing off the wall and a pull bouy to start. The kick will be rough with the ankle position and flexibility it requires. As far as the deep water running, if you check the wiki there is a section full of resources on how to start, what you need and even some training plans.

Hope the ankle is feeling better! Hang in there. They can be super sore.

Nemo Brauch

Buy an otter box for your ipod. You'll really appreciate it for the aqua jogging.