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  1. #1
    Registered User vventure23's Avatar
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    Advice for a possible sprained ankle?

    I’m following Jaime Eason’s 12 week trainer, just started week 7, and while I’m having AMAZING results… tonight I twisted my ankle coaching my kid’s soccer team 🤦‍♀️ Definitely going to have to miss some legs days (there 2 legs day / week in this program) and I’m not sure what cardio I can do either (which is most days of the program).

    I’m thinking of putting the 12 week program on hold, doing upper body stuff and no cardio for a week or two, and when my ankle feels up for more jumping back where I left off… does that sound like a good idea? Or should I restart when I’m ready? Or possibly just keep going and just skipping legs days??

    I’m a newbie, be nice 😀
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  2. #2
    Kiwi Battler BenMcLeodNZ's Avatar
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    You can at least still use the leg extension and curl machines. I don't know about squats but I'd say you can deadlift. You need to learn to figure ways around injuries. Although of course, if it's super inflamed don't do anything for awhile, but don't put the program on hold.
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  3. #3
    Registered User coachcalande's Avatar
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    Originally Posted by vventure23 View Post
    I’m following Jaime Eason’s 12 week trainer, just started week 7, and while I’m having AMAZING results… tonight I twisted my ankle coaching my kid’s soccer team ‍♀️ Definitely going to have to miss some legs days (there 2 legs day / week in this program) and I’m not sure what cardio I can do either (which is most days of the program).

    I’m thinking of putting the 12 week program on hold, doing upper body stuff and no cardio for a week or two, and when my ankle feels up for more jumping back where I left off… does that sound like a good idea? Or should I restart when I’m ready? Or possibly just keep going and just skipping legs days??

    I’m a newbie, be nice
    When I had a sprained ankle I still did ten sets of legs on the leg ext machine and 5 on leg curls. I wrapped with an ace bandage and hobbled around on crutches…
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  4. #4
    Registered User Heisman2's Avatar
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    I would take NSAIDs for a week, ice on/off for the first 24-48 hours, and do as much mobility work as your pain tolerance allows, generally to a pain of 5-7/10 at most, and lay off of that if it is worsening.You may still be able to do squats and other leg exercises, I would try them and proceed if they do not make things worse
    Last edited by Heisman2; 10-01-2021 at 06:36 AM. Reason: typo
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    Registered User air2fakie's Avatar
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    People play in the Superbowl and NBA finals with tightly wrapped sprained ankles, so you can probably do a lot although it's better to allow it to heal up a bit first. Leg ext, leg curls, abductor/adductor machines and cable/band leg lifts all likely wouldn't bother you much. I'd avoid any calf exercises. Consult a doctor if you're worried about any specific activity esp if it's a severe sprain.
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  6. #6
    Registered User vventure23's Avatar
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    I ended up going to the gym for legs day this morning - it cracked me up that I was limping a little bit setting up the squat rack but could get under it and move about 90% of what I would have done without the ankle injury without much issue. Had to skip calves but I added some booty work so it’s all good…

    I appreciate the support y’all!!!
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    Kiwi Battler BenMcLeodNZ's Avatar
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    Originally Posted by vventure23 View Post
    I ended up going to the gym for legs day this morning - it cracked me up that I was limping a little bit setting up the squat rack but could get under it and move about 90% of what I would have done without the ankle injury without much issue. Had to skip calves but I added some booty work so it’s all good…

    I appreciate the support y’all!!!
    Nice one
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    Registered User TheShadowMan's Avatar
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    When it heals, start incorporating some reverse calf raises to strengthen the tibialis. Helps a lot with the ankles, i've noticed.
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