I understand you’ve sprained your ankle while snowboarding and are having some difficulty walking. You’re wondering how to adjust your usual free weight training routine. Here’s some advice on how to modify your workout while recovering from an ankle sprain:
Table of Contents
Modify Your Workout
Upper Body Focus
While your ankle heals, shift your focus to upper body exercises that don’t require standing or putting weight on your injured ankle. These may include:
- Seated dumbbell exercises (shoulder press, bicep curls, tricep extensions)
- Bench press
- Seated cable rows
- Pull-ups or lat pulldowns
Core Exercises
Incorporate more core work that can be done while seated or lying down:
- Crunches
- Planks (if you can support weight on your feet)
- Russian twists
- Leg raises
Lower Body Modifications
For lower body exercises, avoid movements that put stress on your ankle:
- Use machines instead of free weights for leg exercises
- Try seated leg extensions and leg curls
- Perform bodyweight exercises like glute bridges
Ankle Rehabilitation
As your ankle heals, gradually incorporate these exercises to regain strength and mobility:
- Ankle alphabet: Trace the alphabet with your toes to improve range of motion
- Resistance band exercises: Use a band for ankle eversion and inversion movements
- Balance exercises: Practice standing on one leg when you’re able to bear weight
General Advice
- Listen to your body and avoid exercises that cause pain in your injured ankle
- Consult with a physical therapist or your doctor for a tailored rehabilitation program
- Gradually reintroduce standing and weight-bearing exercises as your ankle improves
- Use ice after workouts to manage any swelling or discomfort
Remember, proper healing is crucial. Don’t rush back into your full routine too quickly, as this could lead to re-injury or prolonged recovery time.
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