Ankle Injury - Help on recovery training

[gilly.bit]

I recently had a bad sprain of my right ankle - got it playing tennis. So now I've gotten clearance from my doctor to get back in the game and exercise again.
I'm not ready to go back to tennis yet and don't want to walk too much for fear it might still be tender...

Can anyone suggest some exercises that I can do in the gym to keep fit while I ease back into things?

Thanks much
Gillz

[Cristina78]

Sprains are worse then breaks. It's going to hurt and there is nothing you can really do about it. Mine still hurts if I twist my ankle even a little bit and it's been a couple years.

I don't know about anyone else, but mine feels better if I wear heels because it stretches out.

[breathingsky]

Originally Posted by gilly.bit

I recently had a bad sprain of my right ankle - got it playing tennis. So now I've gotten clearance from my doctor to get back in the game and exercise again.
I'm not ready to go back to tennis yet and don't want to walk too much for fear it might still be tender...

Can anyone suggest some exercises that I can do in the gym to keep fit while I ease back into things?

Thanks much
Gillz

I would definitely ask your doctor which exercises he thinks you can start out with, or at the very least a certified personal trainer. Anyone can post on here, and you don't want to follow through on bad advice if you're confused. If you're exercising, start out easy and pay close attention to what your body is telling you - don't push through the pain.

[gilly.bit]

I hear what you're saying about anyone posting. Good point.

I also agree with the heels - I walked on tip toes for about 2 weeks because it felt stiff and uncomfortable to walk flat. I still do it but not as much.

Thanx for the tips

[TurbulentFluid]

Hullo. I feel your pain, I was a volleyball player who had 2 nasty sprains on the same ankle that resulted in broken ligaments, and pretty much quit playing because of them. I'm in with the others, consult the doc or a PT first. What helped me get my ankles in shape was a flat leg press machine, tho: I'd set it up to a really light weight (30-35 kg) and do exercises for calves (legs straight, push in and out only with your calves). I took great care that both my ankles were symmetrically loaded. Now I gradually worked up to 110 kg on that exercise (I can do more. But don't want to! ) and my ankle has completely healed!
Because of the weakened ligaments, I still sprain it here and there while running in the country, but I shape it back up in a month - month and a half using the described exercise. Also, I take glucosamine supplements during the recovery and I'll swear by them any day.
BUT, make sure to consult your doc first!